>Racing>2023 The Waltons: Racing & Training Thread
Hot Weather Complainer
darkwave - Yep that's the only thing that is left that is different in training. I agree that starting at easy pace is probably the next option. Also, 25 x 400! Wow.
Mick - I ran in the Saucony Tempus. I used them in training for long runs and med long workouts for 6 weeks pre-race.
James - Yep, those are all options worth considering. I think 3:25-30 pace to start with might be the next option. Yes, in theory I should be able to run a faster marathon than that but theory isn't working.
watson - Yeah, you're probably right that my training is fine as it is. I don't mind a bit of extra time on a "hobby" especially one I put this much effort into, but it has to be effective extra time. So you may be right that it isn't worth it. My warm ups are really just token but if I do adopt the strategy of starting at easy pace then I don't need one, except maybe a minute to check the shoes are laced properly and there are no other equipment issues.
Yep, that training run had a 7km warm up. Like you say, there's no harm in trying it in terms of time lost early in the race given that if I don't cramp I'll set a huge PR even with a slow start.
5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23
Motorway Half Marathon February 25, 2024
Christchurch Marathon April 21, 2024
Steve- commiserations on the race. I admire your determination and hopefully you can figure out a good plan for what's next. I'm inclined to agree with Watson on the mileage. I only hit 120km once or twice and it kinda ruined me to be honest. The times I've really tried to push the mileage it really hasn't resulted in materially better results and actually has tended to get me sick or injured, even when I dialled back the speed a lot. You're better to find a sustainable level and keep it consistent (cliche I know but it's true).
MJ - you reminded me I have Kara Goucher's book sitting there waiting for me to read.
Watson - good to see you are building back up again, hope the body is staying in good shape.
Fred - well done on the race and the big improvement.
Me - currently struggling along trying to get a bit of mileage in on not enough sleep, which will be the case for the next few weeks I think, until we settle into a bit of a routine. Definitely won't be pushing it at Sunday's trail race, that's for sure.
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: Omaha HM, 3 Dec, pushed the limits.
Up next: The Goat, 20 Jan, don't die.
"CONSISTENCY IS KING"
The NY Road Runners issued advice to area runners not to run outside tomorrow on Global Running Day due to the poor air quality resulting from all the smoke that's just been blown south from the Canadian wildfires.
5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)Upcoming race(s): Turkey Trot, 11/25; Hangover 5k, 1/1
Not much to report for last week. Didn;'t try running until Wedensday and then basically cut my mileage in half. We've got the bad air quality that Fred does, so guess today will be on the treadmill.
Steve, that is rough. About the only thing I can think of that hasn't been mentioned is this worth a trip to the doctor? That said, since it is such a specific circumstance, that may just add more frustration.
Visibility is less than 2 miles now, and I'm on the 36th floor. And it's supposed to get worse before it gets better. It kind of blows my mind that this is coming from 500 miles (800km) away.
Yea, it's crazy. Recommendation here is to wear a mask if you go outside.
I did that too...saw a Sports Doctor who looks after the elites (or used to until he retired a month after I saw him). He did a technique analysis and a blood test and found all was fine. I was thinking maybe I should get tested straight after a workout but a blood test then would probably show some false positives.
That smoke sounds awful. It really puts in perspective just how huge the fires are.
This was sunset on Monday. The smoke makes for very odd sunrise & sunsets. Pretty much an orange ball on white/gray.
HK - I am flying out of JFK today and it looks miserable, even surprised that flights haven't been cancelled. I hope I will make it out and home safely!
Fred - I agree, everything has gotten more expensive, but I always had the impression that the US are relatively cheap. This is definetly not the case anymore. You just need to look at the cheap shoe alert thread. It used to be dominated by the $35 Nike's at Ross. Now if you want a real bargain you have to hurry to get a pair for $150. Inflation really does hurt the low & middle class more than anyone else. As always.
Mark - congrats to your daughter & wife in the first place, and then of course to you and big sis. Glad everything went well and hope you adjust to the new life well. Have you purchased a new car yet? I am sure you need a mini-van now or similar?
Steve - really interesting. Doesn't really sound like this could be stress related. Hope you find your peace with this enigma and just carry on training, you are in fantastic shape. Next possibility for a better outcome at Melbourne?
MJ, yea, certain prices have gotten crazy here. My go to shoes is the Mizuno Wave Ridedr and it seems each new version gets a little more pricy at release. I was thrilled to get 2 pairs of the now old 26s for $97. I never see them for much less. 5 years ago I got a pair at a clearnace sale for $25. Or prices on some stuff stays the same but the packaing shrinks (looking at you ice cream).
My week was light. Tue & Thu were off due to other commitments, and Fri was off as I was racing the next day. X-Country race went OK, I faded a little in the second lap, pace was the same as last years on a fairly muddy course (as was last year). I saw Hash there, but didn't talk to him. Also had two 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)
We missed out on the Canadian wildfire smoke by about 200 miles, but midway through Wednesday’s run I got caught in a 15-minute mini-monsoon. The rain wasn’t a problem, but my shoes were so waterlogged from running through standing water that the last few miles felt like I had bricks strapped to my feet. I assume that was why my hamstrings were a bit more sore than usual for the next day or two, but they seem to be back to their normal level of soreness now. I’ve been splitting my treadmill recovery runs in two for the last couple of weeks. The original reason was having morning windows that were too short to get in the whole run, but since it seems to help me recover, I'll keep doing it.
Sun - off, didn’t swim
Mon - 10.1 miles in park AM @ 8:33
Tues - 7.5 miles very slow on treadmill (36:25 AM & 54:00 PM) with 40-second walk breaks/6:00
Weds - 8.3 miles in park PM deluge @ 9:03
Thurs - ~40 minutes swimming
Fri - 10.1 miles in park AM @ 8:43
Sat - 7.5 miles very slow on treadmill (60:25 AM & 30:00 PM) with 40-second walk breaks/6:00
Total - 43.5 miles
YTD Average - 36.4 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
Mick - No, I won't be doing another marathon this year. I'm going to Melbourne to do a new race which is a fast half. I'm feeling good about doing some short races and hopefully getting a reward for this training at some stage!
My week - Uneventful recovery week. Unlike last time I decided to utilise the bike and recover a bit better. Tried a run yesterday when I thought my legs felt pretty good but soon discovered there's a bit more time needed. I want to do the 5km in 3 weeks so that's a good incentive to do it properly. I've had a bit of the post race blues which is obviously worse after a shocker but thankfully I have some races planned over the next few months.
Says a lot about a trail race when you can run hills ALL WEEK and then you still get as much elevation gain in the race as you got from those other 5 runs put together. Some super technical stuff along the ridgeline for 4-5km through the middle too with tree roots and rocks and mud everywhere, I walked most of it because any faster than that and the chances of a crash were very high. My decision to break rule 1 and wear an untested pair of shoes also proved to be a good one thanks to this section as the extra grip and rock plate were very helpful, even though I'd rather have worn something lighter. There was a 3km downhill to finish but my legs were too trashed from the tough bit to do anything other than jog it. Was the toughest race I've done other than the marathon, one of those events where just finishing in reasonable shape provided a real sense of accomplishment. Thankfully it's also the hardest of the series!
Mother of Cats
55 miles running and 3 hours pool-running. M: 90 minutes pool-running. T: 10.5 miles, including a track workout of 400, 800, 2x1200, 800, 400, 2x200, with splits of 96, 3:17, 4:59, 4:58, 3:15, 93, 47, 46. Recoveries were 77 seconds after the first 400, and 2:3x-3:0x after the 800s and 1200s. Full recovery for the 200s. Followed with leg strengthwork. W: 10 miles very easy (9:31) on the treadmill and streaming yoga. Th: 90 minutes pool-running and upper body weights/core. F: 10 miles, including a 6400m tempo on the track in 27:39 (7:01/6:53/6:53/6:52), followed with leg strengthwork. Sa: 10 miles (9:33), plus drills and hill sprints, and upper body weights/core. Su: 14.5 miles progressive, split as the first 5 miles averaging 9:39 pace, the next 5 miles averaging 8:27 pace, and the next 4.5 miles averaging 7:44 pace. Followed by injury prevention work and foam rolling.
I spent the middle of this week indoors due to the poor air quality in DC from the Canadian forest fires. Fortunately, things were much improved by Friday, and I could return to normal training. Nothing spectacular this week - I'm just maintaining fitness at this point until my half-marathon next Saturday. After that race, I'll take a season-ending break with a few days in the pool.
I did test out a new shoe on Friday - the Hoka Rocket X2. It's a very stable supershoe, which is unusual. Based on all of 12 miles in it, I think I like the shoe. I'm most likely going to wear it for my half next weekend.
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.