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

Fredford66


Waltons ThreadLord

    A week of easy running for me after the 5k on the 7th, though I ran a hillier than usual route on Tuesday and a bit faster on Thursday when I joined my running partner for an early morning run.  35.6 miles / 57.3 km / 6:06:01 for the week.  I have another 5k coming up this weekend, this one starts around the corner from where I live and the finish line is right in front of my neighbor's house.

     

     

    Date Type Distance Duration Pace Temp
    5/8/2023 Easy  5.3 mi    54:08 10:13  68
    5/9/2023 Easy  6.2 mi 1:04:58 10:29  64
    5/11/2023 Easy  5.1 mi    52:07 10:14  54
    5/12/2023 Easy  6.1 mi    59:12   9:43  61
    5/13/2023 Easy  9.4 mi 1:38:35 10:30  70
    5/14/2023 Easy  3.5 mi    37:01 10:35  68
    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

     

    JamesD


    JamesD

      James - nice job on the rustbuster.  Sub-20 is not bad at all, especially given your injury woes.

       

      I have to admit, I'd love to know more about the sports bra discussion.  I know that there's a wide array of opinions about sports bras and how they should fit.  To the point where my running team doesn't have an official uniform sportsbra.  You just buy something red and get it screened with the logo.

       

      As I understand it, DW used to wear Juno sportsbras made by a company called Moving Comfort.  Brooks bought Moving Comfort and later discontinued the Juno model.  The front had velcro straps going up to the collarbone/shoulder, so one could put on the garment and then pull the straps up as far as necessary, which was very helpful for those who needed a lot of support.

       

      Mick - We're not that loaded.  Berkshire Hathaway's A shares, which may be the ones you're thinking of, sell for just under $500,000.  DW owns two of the B shares, which sell for just over $300 and have correspondingly lower voting rights.  Big difference.  We do know of one elderly lawyer in town who bought one of the A shares decades ago and we assume is quite pleased with his investment.

      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

      Half Crazy K 2.0


        My week:

        Monday: rest day

        Tuesday am: 5.1 miles pm upper body strength

        Wednesday am 6.3 miles with 8x200 pm lower body strength

        Thursday rest day

        Friday am 6.8 easy pm full body strength

        Saturday 4 miles with 4 strides

        Sunday 5.8 with 8 x 200 & full body strength

         

        Fred, I've been taking rest days on the days  go into the office. It usually is easier since I now prefer running in the morning and if I go into the office, then I run after work, which makes running the next morning really hard.

         

        JamesD, nice job on the 5k. Sports bras are another item that it seems companies cannot help but to make them "new & improved" and instead ruin a good thing. Heated seats were on my "must have" list for the new car I just got.

         

        Darkwave, it's been a long time since I've run with a Camelbak (or biked) and the intial one I got was really simple. It was basically an insulated backpack that the bladder went in. I just looked, the newer one I have is insulated, probably more on the part that touches your back. You definitely get some cooling from it. I think I used to put a lot of ice cubes in there with the idea that they will eventually melt. It does make for some annoying slodhing & noise. With where I run now, I just carry some cash in a ziploc bag and buy a drink at one of the many convenience stores.

          Friday afternoon here at the bottom of the world.

           

          Happy weekend running, everyone!

          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

           

           

            That's right - the weekend is when most of the running magic occurs. Happy weekend running to everyone!

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

             

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

            Fredford66


            Waltons ThreadLord

              Friday afternoon here at the bottom of the world.

               

              Happy weekend running, everyone!

               

              I read this as I was just starting my Friday and hadn't even done my Friday run yet.  Time zones are funny that way.

              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

               

                 

                I read this as I was just starting my Friday and hadn't even done my Friday run yet.  Time zones are funny that way.

                 

                 

                Meanwhile New Zealand is slowly getting up for a 4:30am start of the Saturday morning long run Smile

                 

                I am glad I live here, as I couldn't picture myself getting up that early! 

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

                 

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

                Half Crazy K 2.0


                  Would it work if I told my boss I am following New Zealand 's time zone today? Been a rather annoying morning of work.

                  darkwave


                  Mother of Cats

                    Would it work if I told my boss I am following New Zealand 's time zone today? Been a rather annoying morning of work.

                     

                    You have my support, FWIW.

                     

                    BTW, I'm on a train that just passed through Aberdeen. I waved in your direction.

                    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.

                    Marky_Mark_17


                      We're in the future lol.  On the bright side, those not in NZ have more weekend left than the rest of us!

                      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"

                      JamesD


                      JamesD

                        Good luck, Fred.  I like races where the start and finish are within warmup/cooldown distance of home.

                         

                        My paces were slow this week, but part of the reason may be that we’ve just hit our first spell of warm weather and I’m not yet acclimated.  Found out this week that the incredibly poorly organized half with the course I liked that I ran last year is going to be held again this November.  The website & Facebook page haven’t been updated since last year, but there’s a signup page and 24 people have registered for the half or the full so far.  This time the competing half put on by the local running club will be the week before. I’ll probably wait until the last week or so to decide based on who around my speed has signed up for the two races and maybe if the weather forecasts are greatly different.

                         

                        Sun - 8.3 miles in park PM @ 8:40, L glute sore, temp 90/32, TDP 155

                        Mon - 38 mins swimming

                        Tues - 9.3 miles in park AM @ 8:42, L glute very sore but improved, temp 85/29, TDP 152

                        Weds - 7.5 miles very slow on treadmill (90:25) with 40-second walk breaks/6:00 

                        Thurs - 8.3 miles in park PM @ 9:05, temp 75/24, TDP 146

                        Fri - 39 mins swimming

                        Sat - 10.1 miles in park AM @ 8:41, L glute sore, L hamstring sore after

                         

                        Total - 43.5 miles

                        YTD Average - 35.1 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

                        watsonc123


                          James - nice week, a belated well done on sub 20.  It's really good time for M60+, one of my club members is M60+ and on a good day goes sub 20, he's probably the quickest for his age in the region.

                           

                          Sorry for being AWOL.  Work's been very busy with a go live weekend last weekend, so it meant 12 working days in a row.

                           

                          Last two weeks, plus one strength session the first week, with two in the second week.

                          My glute injury is getting better.  Still not 100% but was pretty good in the ParkRun, I held back just a little because of it, but not much, 21'ish is where I'm at right now.

                          Weekly for period: From: 08/05/2023 To 14/05/2023

                          <caption>Weekly Grid</caption>
                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          08/05 Evening Run 1.59 2.56 00:14:42 09:15 05:45 14
                          08/05 Night Run 1.59 2.57 00:15:30 09:45 06:02 6
                          09/05 Evening Run 3.27 5.27 00:32:57 10:05 06:15 19
                          10/05 Evening Run 3.23 5.20 00:32:14 09:59 06:12 18
                          11/05 Evening Run 3.22 5.19 00:27:31 08:33 05:18 19
                          12/05 Morning Run 4.41 7.09 00:36:09 08:12 05:06 13
                          13/05 Morning Run 4.08 6.57 00:34:46 08:31 05:18 18
                          13/05 Morning Ride 1.42 2.28 00:08:20 05:52 03:39 2

                          Total distance: 34.43km

                           

                           

                          Weekly for period: From: 15/05/2023 To 21/05/2023

                          <caption>Weekly Grid</caption>
                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          15/05 Evening Run - 20 * (1:00 On & 1:00 Off) 7.44 11.97 01:00:02 08:04 05:01 44
                          16/05 Evening Run 1.60 2.57 00:14:12 08:53 05:32 14
                          16/05 Evening Run 1.59 2.55 00:14:37 09:12 05:44 6
                          17/05 Evening Run 7.50 12.07 01:00:04 08:01 04:59 27
                          18/05 Evening Run 4.84 7.79 00:42:09 08:43 05:25 16
                          19/05 Lunch Ride 5.76 9.27 00:27:59 04:51 03:01 23
                          20/05 Warm Up 2.49 4.01 00:19:37 07:53 04:54 5
                          20/05 Trentham ParkRun 3.09 4.98 00:21:24 06:56 04:18 11
                          20/05 Cool Down 2.44 3.93 00:21:02 08:37 05:21 17
                          20/05 Afternoon Run - Trentham Harriers Run 7.67 12.33 01:18:54 10:17 06:24 251
                          21/05 Treadmill Run 3.11 5.00 00:28:00 09:00 05:36 0

                          Total distance: 67.20km & Bike 9.27km

                          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

                            Pretty solid week for me as I head into the taper.  Possibly bigger than it looks with the hill run on Saturday and bike on Monday.  I'll be honest - I was very concerned this time last week that my calf was bad and the race wasn't happening.

                             

                            Not sure about Strava's elevation estimate for the long run - Garmin says 600 metres (1968 feet).  Strava also has 1km with over 200 metres climbing which is also incorrect.

                             

                            Weekly for period: From: 15/05/2023 To 21/05/2023

                            <caption>Weekly Grid</caption>

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            15/05 Stationary Bike 19.52 31.40 01:00:00 03:04 01:55 0
                            17/05 Warm up 0.32 0.52 00:03:06 09:41 05:58 0
                            17/05 45 mins @ marathon effort 10.38 16.70 01:20:16 07:44 04:48 12
                            18/05 Recovery hour 6.69 10.76 01:01:59 09:16 05:46 21
                            19/05 Warm up 0.31 0.51 00:03:01 09:44 05:55 0
                            19/05 Easy hour with 6 x 15 second strides 7.39 11.90 01:01:57 08:23 05:12 25
                            20/05 Warm up 0.33 0.53 00:03:12 09:42 06:02 0
                            20/05 Rapaki loop from Zeroes 15.47 24.89 02:15:10 08:44 05:26 358 (1175 feet)
                            21/05 Recovery hour 6.72 10.81 01:03:05 09:23 05:50 21

                             

                            Total distance: 76.61km (47.61mi)

                            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

                              Steve - great week, glad you overcame that calf injury! Do you only do a week of taper before the next race?

                               

                              James - I wish you a lot of luck in the next powerball draw so you can afford a couple of Berkshire A shares. (or a lucky streak in the next game stop type of stock!) Great effort on your 5k, this is an amazing time! My aim is to break 21minutes this year, if I stay healthy and then I will come back and ask for expert tips from you of how to get below 20!

                               

                              Fred - good luck for the 5k; hope it goes well! You must live pretty far from your neighbor if right in front of your neighbor's house does not equal right in front of my own house. Unless its a mobile home - I saw a lot of those when I visited family in the Bay area last year. Nice 9.4miles there!!!

                               

                              Darkwave - hope your race went well, and that the headache didn't impact the outcome! At least you knew where it came from!

                               

                              Watson - you guys have lots of projects going on. Is that for the same employer, self developed, or as consultants? We usually don't tackle anything new unless we have had a stable 2 years with the previous release. Because its a pain, mostly. Good week, nice longish run.

                               

                              Me: I didn't do anything the week before, as it was my post-marathon week and my quads were killing me. I did slowly start again this week - and am taking it easy, while trying to decide what to do next (maybe try and improve my half marathon time, or try and tackle the 5k PB? Here is the question - coming off of a marathon, how long/short should a training cycle be for a 5/10/half marathon? I guess I have to take it slow, in order to let the body adapt from the previous cycle, but would like to take advantage of the aerobic gains.

                               

                              Also - if I decide to tackle another marathon in October (Berlin is unfortunately closed but I might opt for Cologne or maybe Frankfurt - or Valencia if I want to see Flavio for some Rodisio-Paella combo) - here are my lessons learned from the last marathon cycle:

                              • Do at least 5 20+ mile runs. Last cycle I maxed out at 29k - I didn't have the strenght to keep my pace post 35k. 
                              • Do a couple of strenght sessions per week (30 minutes with lunges, single leg deadlifts, planks, push ups, squats) - I was so lazy about these, didn't really do them regularly.
                              • Stick to your pace and don't let the hype get to you. Let the groups pass you, don't get on the train if their pace is too fast.
                              • Find the right gels & improve the hydration strategy (I was so incredibly thirsty - as I am a relatively slow runner, I will be on my feet for 4 hours plus - need to think about how to carry water - maybe a belt with some flusks and electrolytes).
                              • Scale back the pace, if the training cycle wasn't injury free.
                              • Look into the Hansons Marathon book as an alternative.
                              • Do more hill work. Do more strides. Keep my easy pace where it is - at an easy clip. 
                              • Equipmentwise I was really happy with the Saucony's (Endorphin Pros). I think I can get another half and another full out of them. So I won't change a thing. I want to own a really cool singlet though, so will likely buy one; maybe they have an all-blacks singlet that runners can use, I really like the All Blacks design.

                              Weekly for period: From: 15/05/2023 To 21/05/2023

                              <caption>Weekly Grid</caption>
                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in m
                              15/05 Lunch Run 6.51 10.48 01:03:51 09:48 06:06 46
                              16/05 Lunch Run 4.16 6.70 00:40:30 09:44 06:03 60
                              17/05 Lunch Run 6.84 11.01 01:09:29 10:10 06:19 55
                              18/05 Afternoon Hike 6.03 9.70 02:22:34 23:39 14:42 117
                              19/05 Runch with some elevation and strides. 5.60 9.01 00:54:56 09:49 06:06 103
                              20/05 Lunch Run 4.98 8.02 00:48:14 09:41 06:01 146

                              Total distance: 54.92km

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

                               

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

                              Marky_Mark_17


                                James - fun to have a choice of races there.

                                 

                                Watson - 12 days in a row sounds rough.

                                 

                                MJ - have fun getting back into it. I'd say don't rush back into training too quickly after my post-marathon experiences.

                                 

                                Me - so that trail race yesterday was pretty fun.  Really hard, and a totally different style of running, but fun and some amazing views from the tops of the hills.  I'm sore in all sorts of different places to usual today.  It's given me a new level of respect for trail running.  Road running you can just dial in the rhythm and away you go but out on the trails you've got to watch every step.  There was the usual technical stuff but also with all the rain we've had, a lot of the surfaces were very greasy and basically like ice.  I slipped about 2km in and even the experienced trail runners had a mishap or two.  A good chunk of the course was on mountain bike as well so you couldn't really crank it too hard on the downhills because there were frequent corners... I almost ended up in the bush on more than a few occasions.  I ended up coming third on the long course which was not bad considering I felt massively out of my depth.  So yeah, it was slow, challenging, painful, and surprisingly good fun.

                                 

                                Weekly for period: From: 15/05/2023 To 21/05/2023

                                <caption>Weekly Grid</caption>
                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in m
                                15/05 That run where these Mondays seem to roll around with monotonous regularity 6.31 10.15 00:46:02 07:18 04:32 76
                                16/05 That run where I almost enjoyed hill sprints 8.90 14.33 01:00:01 06:45 04:11 113
                                17/05 That run where I had a lot of company 9.96 16.02 01:00:06 06:02 03:45 79
                                18/05 That run where it was cold, dark, foggy and just generally excellent 8.97 14.43 01:02:34 06:59 04:20 180
                                19/05 That run where there was a lot more weather and a lot less company 6.91 11.12 00:41:36 06:01 03:44 81
                                21/05 Xterra Waitawa, long course 🥉 10.76 17.31 01:36:27 08:58 05:34 637

                                Total distance: 83.36km (51.81 imperial ripped curtains)

                                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"