2023 The Waltons: Racing & Training Thread (Read 188 times)

CalBears


    Sorry guys, wrote my message in a "wrong" thread. Moved it to the right one Smile

     

    Steve, I didn't lose a friend Smile Very similar, but not with lethal outcome though Smile

    paces PRs - 5K - 5:48  /  10K - 6:05  /  HM - 6:14  /  FM - 6:26 per mile


    Glute Force

      Cal man good to see you here - you posted in the wrong thread though most of the fast guys exclusively post in the competitive jerks thread including Mikkey, Jmac, Piwi, Flavio and a lot of other really weird people like you!

       

      watson - bummer on the time; I saw from the pictures that it looked like a proper xc course. Still a pretty good time but I guess with more training easy for you to improve next year. On one picture there was a kid running behind you I hope he didn’t get you!

       

      steve - great week wow. Lots of volume still and so soon after your race! Hope the body is handling it well. I always suspect you to run your easy runs too fast; but you are just built a lot different from me; fast legs for sure!

       

      cal - I meant to sign up to a gym but they are so freaking expensive here where I live but you inspired me! Thanks for sharing & all the best. I heard CIM is net downhill so no need for you to train to hard; gravity does the rest Wink

       

      Fred - good to see you sorted this out. Your IT issues sound like my left calf. Hope my calf also gets over it at some stage!!! Great race report btw!

       

      Mark - 3 is the magic number. If it’s another girl you have to give it another shot Wink anyways all the best to you and the family and nice week, quite fast still; I hope that is enough taper!

       

      My week was ok part of taper - I plan to race on May 7th. 6:30h on feet time; 67km; about 80% of normal peak weak; longest run was 20k with lots of goal pace. Rest mostly slow and easy to keep the blood pumping where needed. For now I feel confident that I can complete the whole 42k without stopping. Next week is real taper week, one run of 90 minutes tomorrow - rest super short and slow. Following JD 2Q.

      watsonc123


        Mick - yes, proper x-county.  There's a few more pictures now with me going through the water.

         

        Steve - nice week.  Nice long run.  All your training and shorter racing says 3:10-3:20, so it's still quite puzzling while you've had the two marathons with bad cramping.  I do wonder if there's an electrolyte issue in that perhaps in your taper you drop your electrolyte consumption?

         

        Cal - hi.

        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)

        SteveChCh


        Hot Weather Complainer

          Mick - I’ve slowed them down significantly in the last 6 months. Now down to about a minute slower per mile than MP.

           

          Cal - great to see you! Really interesting journey. I saw on your Strava a while back you lost a friend, really sorry about that.

           

          Watson - in race week I managed my electrolytes really well, or so I thought. A powerade every day, and a dose of Endura. I’ve had bloods done too, and been to a nutritionist. All of this is why I lean towards shoes, then anxiety then the cold I had just before race week

          5km: 18:53 12/22 │ 10km: 40:49 2/22 │ HM: 1:27:32* 5/22 │ M: 3:35:02 10/22

          *Net Downhill.  Flat course PR:  1:29:25 6/16

          Upcoming Races:

          Selwyn Marathon June 4, 2023

          Hagley Park Run July 1 and August 12, 2023 (threshold Check ins)

          Canterbury Road Running Champs 10km August 26, 2023

          Run Prix Half Marathon (Melbourne) September 24, 2023

          JamesD


          JamesD

            My mileage is improving, though some of that is because my run-three-days-swim-one pattern meant that I ran six days this week.  13.2 miles is the longest I've managed this year, so that's progress.  My hamstrings (both legs) are still complaining when I go any faster than steady pace.  It’s manageable, but I think I might injure them if I try my normal 5K or 10K pace.  Our Omaha trip late next week will give me three off days out of four, so maybe that’ll help.

             

            Sun -  13.2 miles PM in park @ 8:34, L hamstring sore

            Mon - 7.5 miles very slow treadmill (90:25) + 0:40 walk breaks/6:00

            Tues - 7.5 miles including strides, 2.1 @ 7:22, L hamstring sore

            Weds - 36 minutes swimming

            Thurs - 9.6 miles AM in park @ 8:52, L knee sore

            Fri - 7.5 miles very slow TM (split 54:25AM, 36:00PM) + 0:40 walk breaks/6:00

            Sat - 6.7 miles PM in park incl. strides, 3.1 @ 7:18, L hamstring sore

             

            Total - 52 miles

            YTD Average - 35.9 mpw



            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


            Glute Force

              Hi everyone - anyone able to comment on the Garmin Race Predictor?

               

              My times are pretty close to what I would expect to being capable of:

               

              5k - 22:31 (my PB from 2 years ago was around 22min after I had followed a cycle of the Flavio 5k prep.

              10k - 47:35; and I don't have a good reference point here, but Strava has a 46:45 from somewhere, so this might be ok too.

              Half - 1:46:19 and this is very close to my PB from 3 years ago (prediction is 1 minute faster, but it was run in hot conditions)

              Full - 3:50:20 (have never run this far)

               

              My A goal is to break 4 hours. But it will be hot and my peak week will be 5 weeks out from race day, because of my calf injury. I read the above as: based on your VO2max you could run a 3:50 marathon if all the stars align (weather, nutrition, sleep, taper etc).

              My plan is to go out at 4h pace and then see how much I am hurting after 3 hours and adjust the pace then - i.e. 12km / 7 miles before the finish line. I don't plan to run with the 4 hour group but rather run my own pace. Any thoughts anyone?


              Glute Force

                Watson - I like the water pics its pretty deep the first step in. How do you guys train for that?

                 

                Steve - really fast easy times still, but 1 minute from MP sounds like a good pace; also you have been hitting your workouts and haven't been injured. I just saw it through my own lense and I thought you are probably not recovering enough.

                Fredford66


                  Mick - I have little faith in the Garmin Race Predictor, maybe because my watch's HRM is inaccurate a fair portion of the time, so I can't rely on any projections that may use the bad data.  Good luck with your calf and on going sub-4.

                   

                  James - Tender hamstrings are tough to cope with.  I've had minor tweaks in the past and there were times I was not ready, mentally, to test out my hamstrings and risk re-injury.  I hope yours will improve over time.

                   

                  Steve -Thank you.  Are your quads sore from a lot of hill runs?  Something I missed in an earlier posting?

                   

                  Watson - I hope you're able to get to sub-3:30 shape.

                   

                  Mark - Thanks, and your explanation on BQs & NZ makes sense to me.  Will race-day weather conditions play into your decision about which shoes to go with?

                   

                  HCK - I like the Endorphin Pros for faster running and the Speeds for longer, non-easy running.  Both have skimpy soles, so not ideal for wet conditions.

                  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): Federal Twist 10k, 6/3; NYC Marathon, 11/6/23
                  Fredford66


                    A bit of a low-mileage week for me.  First, I was recovering from the half, then mid-week my boss got let go, out of the blue with no hints or warnings, and that raised the stress level in our whole team.  Lastly, the whole weekend was raining and 50º-55º (10C-13C), and I'd had enough running in the rain during the previous weekend's race, so I just rested up.  18.6 miles / 29.9 km / 3:10:03.  I'm hoping to get back in the swing of things this week (at least it looks like there isn't a larger purge going on at work).

                     

                    Date Type Distance Duration Pace

                    Temp

                    4/24/2023 Easy 3.0 mi 32:34 10:52  46
                    4/25/2023 Easy 4.2 mi 43:29 10:22  59
                    4/27/2023 Easy 5.3 mi 54:17 10:15  55
                    4/28/2023 Easy 6.1 mi 59:43   9:48  50
                    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): Federal Twist 10k, 6/3; NYC Marathon, 11/6/23
                    JoshWolf


                    Nothing special

                      Hi everyone - anyone able to comment on the Garmin Race Predictor?

                       

                      What I posted in the Jerks' thread a week ago:

                       

                      "Yup. Garmin 235 says 5K 20:50, 10K 43:12, HM 1.35:40, M 3:19.02. I haven't run a single step since February 10th."

                      Sick and tired


                      Glute Force

                         

                        What I posted in the Jerks' thread a week ago:

                         

                        "Yup. Garmin 235 says 5K 20:50, 10K 43:12, HM 1.35:40, M 3:19.02. I haven't run a single step since February 10th."

                        Pretty fast for a couch potato.

                         

                        On Letsrun the consensus was its a hit or miss. For some its more accurate for the longer stuff - for others it depends on the watch, the older the less accurate. I have a Garmin 6s I believe and use the heart rate sensor which is quite close to the strap.

                         

                        Anyways I will report back next Monday!

                        JoshWolf


                        Nothing special

                          Pretty fast for a couch potato.

                           

                          Thanks. For a couch potato with long covid and a RHR 30% higher than usual, to be exact.

                           

                          Good luck with your race!

                          Sick and tired

                          Half Crazy K 2.0


                            Mick, 5he Garmin race predictor for me is laughably optimistic.  I just did a 5k Saturday in 28:40 something.  My Fenix 5S plus thinks I can run a 23:40 right now.  So it's either way off or I am hugely underperforming.


                            Glute Force

                              Josh hopw this sorts out over time and sorry to hear I didn’t know that!

                               

                              hk - is that across all distances. You can do better than 28minutes but it seems way off indeed.

                               

                              i actually check this on the Garmin Connect app - not sure if this is any better than on the watch itself.

                              Half Crazy K 2.0


                                Josh hopw this sorts out over time and sorry to hear I didn’t know that!

                                 

                                hk - is that across all distances. You can do better than 28minutes but it seems way off indeed.

                                 

                                i actually check this on the Garmin Connect app - not sure if this is any better than on the watch itself.

                                23:40 5k

                                49:07 10k

                                1:46 HM

                                3:46 full

                                 

                                Not close to any of them.