2023 The Waltons: Racing & Training Thread (Read 301 times)

    Dear Mikkey, you may master the Rubiks Cube, but not binarity. It is a complex topic though, I give you that. I can remain the ugly man I am, and just indentify as Michelle on race day. All of this just happens in my head - and I will then decide at the last minute, prior to running through that tunnel, whether I want to kiss one of the girls or not.

     

    Non-sense aside, where do you get these fancy emojis from and where is the dancing banana?

    HM: 1:47 (9/20) I FM: 3:53:11 (9/23)

     

    2024 Goals: run a FM & HM + stay healthy!

    SteveChCh


    Hot Weather Complainer

      Mick - It's a tricky one.  If they are making new made up rules for made up people, why not exploit it?  It crossed my mind to try it for New York but I couldn't bring myself to do it.

       

      Mark - Spoke to Caden today about Southern Lakes.  He's having a crack at the course record which he missed by 1 second last time but said he's probably not in 1:02 shape.  He's going to try and run even splits at 3:00/km.  If he does that until the last 2km he'll be cruising.

      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

      Marky_Mark_17


        Mark - Spoke to Caden today about Southern Lakes.  He's having a crack at the course record which he missed by 1 second last time but said he's probably not in 1:02 shape.  He's going to try and run even splits at 3:00/km.  If he does that until the last 2km he'll be cruising.

         

        Cruising at 3:00/km. Good times.  Will be interesting to see how he goes.  Weather doesn't look great at this stage but the main thing is the wind appears negligible so far.

        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: Maraetai HM, 10 Mar, DNF

        Up next: Waterfront HM, 7 Apr

        "CONSISTENCY IS KING"

        watsonc123


          Mark - good luck for the race, so will be in Next % 2?  Interesting you pretty much never get calf soreness, my calf's are easily the sorest of my muscles.

           

          The NY non-binary standards are identical to the women.  For Steve's age, the qualifying goes from a tough 3:05 to a much easier 3:38 (assuming Steve's cramp curse ends).

           

          Hash - are you racing tomorrow?

           

          My first club race tomorrow is the Shaw Batton relay.  A 4 team, 2km lap course, hoping for 8:30.

          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

          Marky_Mark_17


            Mark - good luck for the race, so will be in Next % 2?  Interesting you pretty much never get calf soreness, my calf's are easily the sorest of my muscles.

             

            My first club race tomorrow is the Shaw Batton relay.  A 4 team, 2km lap course, hoping for 8:30.

             

            Not until next Saturday, but thanks!  Yeah I'm thinking I'll stick with the Next%2.  Getting a solo trip to Wanaka for a race while my wife is 33 weeks pregnant is pretty fortunate, so I'm not inclined to take any risks.  I rarely have any calf tightness these days... hasn't really been an issue for me since I stopped running in old-style racing flats to be honest (after a race in those or track spikes I would have VERY tight calves).  Tends to be upper hamstrings after a big workout, and strangely ankles these days.  Plus quads after a big race.  Really interesting how the supershoes tend to result in more load going on the big muscle groups like quads and hamstrings.

             

            All the best for tomorrow.

            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: Maraetai HM, 10 Mar, DNF

            Up next: Waterfront HM, 7 Apr

            "CONSISTENCY IS KING"

              Mark - good luck for the race, so will be in Next % 2?  Interesting you pretty much never get calf soreness, my calf's are easily the sorest of my muscles.

               

              The NY non-binary standards are identical to the women.  For Steve's age, the qualifying goes from a tough 3:05 to a much easier 3:38 (assuming Steve's cramp curse ends).

               

              Hash - are you racing tomorrow?

               

              My first club race tomorrow is the Shaw Batton relay.  A 4 team, 2km lap course, hoping for 8:30.

               

              Good luck with your race tomorrow. I would guess you can do 2k in 8:30 in your sleep?

               

              The Boston non-binary time is also equal to the women's at 3:40 (guessing his age) so you would basically get into two iconic races at the same time and I am sure Steve could run that time barefoot.

               

              Mark - good luck with the taper and your wife is a super hero - is it kiddo number 2 or 3?

              HM: 1:47 (9/20) I FM: 3:53:11 (9/23)

               

              2024 Goals: run a FM & HM + stay healthy!

                 

                 

                Hash - are you racing tomorrow?

                 

                My first club race tomorrow is the Shaw Batton relay.  A 4 team, 2km lap course, hoping for 8:30.

                 

                Yeah, mate. I'm in charge of all our team bibs, so gotta head up there early. Ran 7.57 last year, so will be interesting to see what shape I'm in this year (coming off the marathon training block). No doubt will see you out there tmr - good luck!

                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

                 

                 

                  Re super shoes - I have a pair of the Steve cramping kicks - (Saucony Endorphin Pro 3). I ran this weeks "long" run in them and it felt so easy and effortless in comparison with my second longer run today (in the Endorphin Speeds).

                   

                  But....my shin started to act up again just ever so slightly after the first longer run. So I think the Pro's are just really tough on my lower legs. But they are the better race shoe for sure. So I am a bit torn of risking to blow up in those shoes. It looks like it will be really hot next weekend and I will need all the help I can get in order for this to go the way I would like; I am inclined to race in the Pro's and see how I hold up. I feel good otherwise, strong enough.

                  HM: 1:47 (9/20) I FM: 3:53:11 (9/23)

                   

                  2024 Goals: run a FM & HM + stay healthy!

                  Marky_Mark_17


                    MJ - 2nd and definitely last kid.  I'd go with your gut in terms of shoes.  I really love the Speeds and have used them for long runs... they're definitely quicker than regular shoes.  The Pro is firmer... it's quicker than the Speed but I wouldn't say it's a lot quicker.

                     

                    Hash - have fun out there today!  2km is mercifully short for XC.

                    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: Maraetai HM, 10 Mar, DNF

                    Up next: Waterfront HM, 7 Apr

                    "CONSISTENCY IS KING"

                    Fredford66


                    Waltons ThreadLord

                      Whoo- hoo!  I can post again. Back later with more.

                       

                      Mick - I agree that plated shoes can treat your legs differently and cause soreness in new places.  For me it tends to be in the high ankle area.

                       

                      Mikkey - Your last post reminded me of an old lyric that I've found clever in it's own way.  "I can swear there ain't no heaven, But I pray there ain't no hell."

                       

                      Hash - Late response, but I know there are several net downhill marathons, some substantially so, that bill themselves as BQ opportunities.  Not quite on topic, but there was a marathon run at the same time as the half I ran last weekend and the winner not only got a BQ, but qualifies for the US Olympic marathon trials.  Evidently the weather conditions that slowed me weren't as bad for the faster people (we had a couple of 1:08 finishers in the half).  The temps didn't quite reach 60º (15C), but I felt the humidity and having wet, and thus heavier, shoes didn't help.

                       

                      Mark, Steve - It's kind of interesting reading your enthusiastic exchanges about races and runners I've never heard of.  That's what comes from being a hemisphere away, but it's a good way to widen my awareness.  I do notice there seems to be a lot less discussion of BQ times than on my side of the planet, which I can understand.

                       

                      HCK - Thanks for posting the link to my RR during my recent banishment.  On your shoe test, which ones did you like most, given their different effects?

                       

                      Mark - Best wishes to your wife for a complication-free delivery.

                       

                      Darkwave - I'm glad to hear how well things are going for you these days.  I hope the rough times are behind you now that you've found a treatment that works.

                       

                      Watson - Do you think the delay from May to August will let you go faster than 3:30?

                       

                      Thanks for thinking of me while I was gone.  This week has just been recovery runs, though I ran harder yesterday to get out some stress after my boss was summarily let go mid-week with no explanation.  At least it doesn't seem to be part of a wider purge.  Looks like 50º (10C) and rain all weekend and after running for almost 2 hours in the rain at the half, I'm not really looking forward to more of the same.

                      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: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27

                       

                      Half Crazy K 2.0


                        Fred, welcome back! For the short trial I did, I think I prefer the Endorphon Pros. I still wore the trusty Wave Riders for my 5k because it had rained, yet again. Luckily I paid under $1o0 for them & the Nikes, so less than my usual shoes.

                        Marky_Mark_17


                          Fred - great to see you back again!  There's not a lot of chat about BQ's in NZ because it's something only a few runners really have on their radar just given the time and expense to get there from NZ.  There's a few courses here that you can run qualifying times on, but only one or two of the runners I know around here have run Boston.  If I was ever to run a marathon again, and overseas, it would probably be NY because my brother lives there.

                           

                          Me - Last week of this training block in the bag.  Some decent autumn weather Mon/Tues then it was back to humid windy garbage again.  Feels like I've been battling that sort of weather pretty much all month but I guess it'll make the change in temps feel even better, particularly for the race next weekend.  Still undecided whether I'll race next Sat in the VF3's or the trusty Next% 2's.  The 3's seem a touch firmer... I like them but they do feel a little different and the 2's have been great for me so it's a line call.

                           

                          Weekly for period: From: 24/04/2023 To 30/04/2023

                          <caption>Weekly Grid</caption>
                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          24/04 That run where the wind’s spun SW and all will soon be right with the world 5.12 8.23 00:37:07 07:15 04:31 51
                          25/04 That run where single digit temps are my kind of temps 7.80 12.55 00:49:12 06:18 03:55 71
                          26/04 That run where I guess it’s back to warm and windy 8.72 14.03 00:57:34 06:36 04:06 87
                          27/04 That run where there was a lot of noise coming from the gym 9.09 14.62 00:56:23 06:12 03:51 77
                          29/04 That run where the rails are gone for winter 8.09 13.02 00:48:26 05:59 03:43 89
                          30/04 That run where uphill and upwind was an ironic way to end this particular training block 11.40 18.34 01:22:00 07:12 04:28 233

                          Total distance: 80.79km (50.2 imperial fidget spinners)

                          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: Maraetai HM, 10 Mar, DNF

                          Up next: Waterfront HM, 7 Apr

                          "CONSISTENCY IS KING"

                          watsonc123


                            Fred - I really, really hope the delay to Aug will be get me sub 3:30! I'm probably about 3:30 shape right now, last Aug on a harder course I did 3:13:55.

                             

                            Mark - nice week.

                             

                            X-Country was a bit slow yesterday.  Aim was 8:30, did 8:56 (last year it was 8:47).  I was 46s to 1:01 slower than the other three in my team (our M35+ B team), thankfully I was still quicker than everyone in the MM35+ C team.

                             

                            Another low volume week.  Tuesday's club practice was fairly quick (x-country) and must have induced some adaptations as the few days after I was the hungriest I'd been for years.  It also turned out to be a very good predictor of my pace for Saturday's race.  Both Tue and Sat, are substantially hillier than what is shown on Strava.

                             

                            Weekly for period: From: 24/04/2023 To 30/04/2023

                            <caption>Weekly Grid</caption>
                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            24/04 Afternoon Run 4.31 6.93 00:35:37 08:16 05:08 9
                            25/04 Afternoon Ride 4.07 6.55 00:30:16 07:26 04:37 28
                            25/04 Warm Up 0.63 1.02 00:05:49 09:14 05:42 14
                            25/04 Warm Up 2 0.76 1.22 00:07:19 09:38 06:00 8
                            25/04 Trentham Harriers Lap 1 0.64 1.03 00:04:33 07:07 04:25 14
                            25/04 Trentham Harriers Lap 2 0.63 1.01 00:04:33 07:13 04:30 14
                            25/04 Trentham Harriers Run 0.14 0.22 00:01:00 07:09 04:33 5
                            25/04 Cool Down 0.74 1.19 00:07:04 09:33 05:56 16
                            25/04 Afternoon Ride 5.26 8.46 00:38:32 07:20 04:33 9
                            26/04 Evening Run 1.59 2.56 00:13:45 08:39 05:22 14
                            26/04 Evening Run 1.60 2.57 00:14:08 08:50 05:30 6
                            28/04 Morning Ride 5.65 9.08 00:31:12 05:31 03:26 22
                            29/04 Warm Up 1.25 2.00 00:10:32 08:26 05:16 26
                            29/04 Shaw Batton Relay 8:56 1.22 1.96 00:08:56 07:19 04:33 28
                            29/04 Cool Down / Cheering on Racers 0.63 1.01 00:07:18 11:35 07:14 7

                            Total distance: 22.71km plus 24.09km Bike

                            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

                            watsonc123


                              Re weekly - also one strength session.

                              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

                              SteveChCh


                              Hot Weather Complainer

                                Fred - I never thought you'd be the one around here to be banned!  Welcome back.

                                 

                                watson - I was offended on your behalf about the 3:30 comment...no wonder he gets banned 

                                 

                                me - Solid week as I start the build to Selwyn.  My quads were quite sore after Wednesday, all the way until Saturday and I considered swapping my weekend runs.  Glad I didn't because Saturday was good practice holding a pace on fatigued quads.

                                 

                                Weekly for period: From: 24/04/2023 To 30/04/2023

                                <caption>Weekly Grid</caption>

                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in m
                                24/04 Warm up 0.31 0.51 00:02:57 09:31 05:47 0
                                24/04 Easy med long 8.94 14.38 01:15:09 08:24 05:14 27
                                26/04 Warm up 0.32 0.51 00:03:11 09:57 06:15 0
                                26/04 HR Progression: 20 Z2, 20 Z3. 20 Z4, 20 Z2 10.32 16.60 01:20:05 07:46 04:49 12
                                27/04 Warm up 0.33 0.53 00:03:13 09:45 06:04 0
                                27/04 Easy Med Long 9.00 14.49 01:16:23 08:29 05:16 29
                                28/04 Easy 30 with Mary 3.75 6.04 00:32:07 08:34 05:19 8
                                29/04 Warm up 0.66 1.06 00:05:54 08:56 05:34 0
                                29/04 Long incl. 60 mins steady (MP - 5-10 secs per km) 16.22 26.09 02:05:55 07:46 04:50 20
                                29/04 Cool down 0.62 1.00 00:05:36 09:02 05:36 0
                                30/04 Warm up 0.35 0.56 00:03:23 09:40 06:02 0
                                30/04 Easy med long 8.95 14.40 01:15:18 08:25 05:14 29

                                 

                                Total distance: 96.17km (59.77mi)

                                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