2023 The Waltons: Racing & Training Thread (Read 286 times)

Half Crazy K 2.0

    Hash, nice job on the race. I think that you get a bit of an advantage on courses you are very familiar with


      Big shout out to DarkWave - who probably takes the prize for the longest domestic commute to a Half! The only think I know about Duluth is that it's located roughly in the upper-middle (close to the Canadian border) of the board in the game Ticket to Ride...Smile


      Duluth is a great city and nowhere near the right place in Ticket to Ride. Hilarously, in Ticket to Ride, Duluth is where Minneapolis/St. Paul is - no idea what the designer was thinking there...


        Fred that's an impressive 139 races. Wow, where do you keep your medals and how does that room look like???




        I hang the medals along the wall of my staircase, which being a narrow place, is difficult to photograph.

        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

        Hot Weather Complainer

          Hagley Park Run 5km


          This wasn't a goal race, but more a chance to see where my HR threshold is at post-marathon.  I got halfway into the town (30 mins drive) and realised I forgot my chest strap.  I hoped my watch might have an accurate day but it clearly didn't.


          Did a 30 minute warm up, with 5 mins in the Endorphin Pros.  It was cold, about 0C (32F).  After my warm ups I had about 12 minutes until the start so I jogged over and still had 8 mins.  They made lots of announcements for milestones etc and started at 8:05 so I was pretty cold by then.


          About 20 people take off in front of me, and I try to slip into about 3:55-4:00/km pace to work into it.  I felt like I was not working hard enough, even that early so tried to lift the pace but found it was a struggle.  Go through the first km in 3:57, feeling strong but wondering if I'll be able to lift the pace.  During the second km I passed about 5 people who'd clearly gone out too fast (some young, some old), and spotted Nathan Jones about 20 metres ahead.  I know he had a serious knee injury (and afterwards I find out he had surgery 6 weeks ago) so I was impressed to see him going at that pace, although he was around 17 minutes pre-injury).  Second km is 3:47 and I feel like I'm rolling now.  I wasn't expecting a PR but I still do the calculations and realise it's probably gone already - a lesson for my PR attempt in 5 weeks.


          A young-ish female was about 10 metres ahead and I pulled up to her about halfway and she's breathing really hard.  I felt like I was working now but pulled away from her quite fast.  Nathan and another guy are still 20 metres ahead and they give me a good target.  Third km is 3:49 and I feel like I may struggle to hold on now - both 5km races I've done I've felt like this at 3km, then found more.  It's a different beast.


          During the 4th km Nathan looks like he's coming back to me and I realise I do have some gas in the tank.  I hold it steady for a 3:49 and know I don't have much longer so it's time to empty the tank.  I thought sub 19 even if not a PR would be a good goal, but my calculations told me I needed around 3:30 (brain wasn't capable of getting the exact number).  There's a hairpin turn with 800 metres to go and I'm right behind Nathan now.  I lift my effort and pass him ("hey Steve, how's it going?  Sorry, can't talk") and set my sights on the next guy who I get about 100 metres later.  Now I'm pretty solo and check the watch and work out I have about 90 seconds of suffering left.  I really push now to try and get 19 minutes and go through the 5th km in 3:38 and finish straight after my watch flashes (turns out it is well measured).  Watch says 19:03 but it took me a second to stop it with cold hands so get an official 19:02 for 10th overall in a field of 420.  Missed my PR by 9 seconds.


          Pretty happy with that line in the sand, and I think I have a good shot at the PR in 5 weeks.  Some good lessons too about needing to be sharp from the gun, which will need some strategy in the cold.

          5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23


          Upcoming Races:

          Motorway Half Marathon February 25, 2024

          Christchurch Marathon April 21, 2024


            Steve - Great job at the ParkRun.   So close to 19.  I agree: 5k is a different beast.  Sorry the delay at the start resulted in you being cold.  I'd still rather run in 0C than in the 21C and humid we had today (which I didn't run in since I was volunteering).


            After several days without running due to a mix of work, personal, and AQI reasons, I got in a 10-mile hills run early this morning.

            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


              Good race, Steve.  Sounds encouraging.


              We’ve had a little of the Canadian wildfire smoke in the last few days along with normal temperatures for this time of year (summer had been mild until recently).  AQI has been a bit over 100 (unhealthy), so nothing like Fred, HCK, or darkwave have had to deal with, but my lungs have been sore & heavy since Thursday, so I used the treadmill Saturday as well as Friday.


              Sun - 10.1 miles in park PM @ 8:38, temp 90/32, TDP 156

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

              Tues - 8.3 miles in park PM @ 8:37, temp 93/34, TDP 156

              Weds - ~53 minutes swimming with break

              Thurs - 6.9 miles in park AM incl. strides, 1 @ 6:48, temp 88/31, TDP 155

              Fri - 8.5 miles very slow split (60:25+42:00) on treadmill with 40-second walk breaks/6:00

              Sat - 7.5 miles very slow split (60:25+30:00) on treadmill with 40-second walk breaks/6:00


              Total - 48.8 miles

              YTD Average - 37.4 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


                Steve - nice RR.  If you can push the first km harder, I think you will PR.  That's a lot of racers for a NZ ParkRun.


                James - nice week.


                My week was a recovery week.  Last Sunday's half-marathon has taken a long time to recover from, my fault for starting quicker than my fitness. Below is my week, with one strength session.


                Weekly for period: From: 26/06/2023 To 02/07/2023

                <caption>Weekly Grid</caption>
                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in m
                28/06 Evening Run 7.46 12.01 01:10:19 09:26 05:51 25
                29/06 Evening Run 4.99 8.03 00:47:45 09:34 05:57 28
                30/06 Afternoon Run 3.92 6.31 00:35:04 08:57 05:33 10
                01/07 Afternoon Run 6.25 10.06 00:53:24 08:33 05:18 22
                02/07 Morning Run 1.53 2.45 00:13:48 09:01 05:38 17
                02/07 Morning Run 1.51 2.44 00:13:52 09:11 05:41 8

                Totals: Time: 03:54:12 - Statute: 25.67 mi - Metric: 41.30 km

                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)


                  Steve - that must be the first Nathan Jones sighting in quite a while?


                  James - that wildfire sounds like its made it really tough, I know a lot of folk who seem to have been affected by that.


                  Watson - solid for a recovery week. Hope you are feeling better next week.


                  Me - kind of a week of two halves. Up until Friday I felt awesome... best I've felt in maybe over a year. Smashed out back-to-back-to-back workouts Tues, Wed and Thurs despite some rough weather.  Then my delightful daughter kindly brought a cold home from school.  Nothing too bad, but it definitely took me down a notch or two.  The third of six races in the Xterra series was Sunday, so I decided to just take it pretty conservatively.  Although this one had less climbing, it did have the big challenge of a 6k stretch around rocky coastline at low tide early on.  It's rained basically all week and that had caused some slips off the cliffs so there was clay on the rocks in places - which is as treacherous as it sounds.  Anyway I was very careful around this bit, and a ton of people went past me.  It ranged from the occasional sandy patch to full-on rock hopping at times.  Each race in this series seems to have a different trick in store!!  Once we got back on the trails I was able to pick it up and made up quite a bit of ground.  There were some absolutely stunning views of the Hauraki Gulf from the ridgeline (the rain miraculously stopped about 10 minutes before race start and we had clear skies for this part!).  I got chatting to another runner about how great this series was for discovering awesome new parks and trails.  The next surprise was some farmland which was super wet and muddy after all the rain, I bailed once in spectacular fashion which must've been hilarious for the people behind me, although I was not the muddiest by a long shot.  With a couple km to go I was in 4th and gaining on 3rd, probably about a minute back, but the slippery mud meant that I had to sacrifice some speed.  The last 500m or so was super swampy too so although I was making up ground, I'd left it a bit late and despite a late push I was a few seconds short.  Still, another very enjoyable event.  At the halfway point, I'd honestly say doing this series has been a great call so far.  It's been really tough, really fun and a very different style of running.  The next one is probably the mellowest of the series, with mostly hard pack trails so I may have to race that one hard as it will probably suit me more than the more technical stuff.


                  Weekly for period: From: 26/06/2023 To 02/07/2023

                  <caption>Weekly Grid</caption>
                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in m
                  26/06 That run where only one out of three people said hello 4.37 7.03 00:31:03 07:06 04:25 127
                  27/06 That run where the rain felt pretty good on my face but I still do not love wet shoes 7.63 12.27 00:47:48 06:16 03:54 50
                  28/06 That run where it was a decent sort of tempo 9.73 15.65 00:59:32 06:07 03:48 64
                  29/06 That run where even I’m not “shirt off on a wet morning in June” crazy 7.56 12.16 00:45:35 06:02 03:45 6
                  30/06 That run where the week of wet shoes continued 6.29 10.12 00:44:03 07:00 04:21 153
                  02/07 Damp warm up 0.66 1.07 00:05:09 07:48 04:49 5
                  02/07 Xterra Shakespear 9.65 15.53 01:22:25 08:32 05:18 321

                  Totals: Time: 05:15:35 - Statute: 45.89 mi - Metric: 73.83 km

                  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"


                    RR from last Sunday's Wellington Half.
                    Aim: 1:29:59
                    Result: 1:32:35 Gun / 1:32:32 Mat


                    All splits are my watch time.

                    This is one of the two big races in my region - the Wellington marathon, half, 10km and kids magic mile.

                    Most years there's a moderate to strong northerly, this year the forecast was a light easterly around 11C to 13C degrees (forecast was right), so great conditions.

                    The race starts and finishes on the walkway to/from the cities major stadium. This was also the 2023 NZ Athletics half marathon champs so the field was likely to be strong.

                    The race pack pick up is pretty annoying as it's quite a trip from where I am to a car sales yard (major sponsor) with finding parking nearby often a problem. I'd offered to my club members to pick up their bibs, so I had 23 to collect. The drive in was slow, but I find a good park and the bib collection was quick (I'd emailed ahead).

                    Race morning I drove in with my wife who was also racing the half.

                    I had two aims for the race, being sub 90, and to practice race fueling for the Aug marathon. About 30 minutes before I had some hydration drink and ate some lollies. On me for the race I had two 40g carb gels and two 100mg salt tabs. I would normally just have the one gel for a half, but I wanted to practice race fueling.

                    I did a 1km warm up which felt good.

                    Training had been mediocre the last few months. Covid late March / early April meant I had several light weeks. In the 12 weeks to the race, I had 3 good weeks and a bunch of mediocre weeks.

                    I was going for sub 90 based off no great science. ParkRun the week before was 20:45 which indicates slower than a 90 half, although the local ParkRun is a moderately slow course being windy and ~1.2km being on dirt/gravel.

                    I also hadn't raced a half since Oct 2021 so I was a bit of of practice with the distance.

                    The week leading up I'd had considerable calf soreness (a common problem for me) that I had mainly recovered from but not fully by race day.

                    I got to the start with ~1200 half runners and got near the 90 min pacer. We were off and I quickly got at the back of the 90 pace group.

                    The first couple of km was good. A club mate who was aiming his first sub 90 was there too.

                    The first 5km pacing was good. But at that point I noticed I was sweating quite a bit, more than I should at that point...

                    I took my first gel just before the 8km aid station. I struggled to stomach it but got it down. I took a water cup at the station and poured "half" over my head, but then realized it was more like 90% of it, so I got little water drunk.

                    10km the pack was still on target. I was feeling it at that point and was pretty sure I was going to fade. The course is mainly there and back so around the 9km to the turn around there were many people coming back incl. a club member who pulled off a very impressive 1:12 at the age of 48/49.

                    I got to the turn around, I had dropped off the group by 10-20m.

                    Sub 90 was gone, so I then changed to sub 91.

                    The 12th and 13th was OK, my watch having 4:18 and 4:18. One of the race photos was here and I looked very sweaty, reflecting the fade. I was running with a guy who was massively over dressed who was sweating more than me, I think he faded more than I did.

                    The 90 pack was quite a bit ahead of me now.

                    I went through the 13km drink station and poured water and drank a bit. It's the same station as the 8km out.

                    14th km in 4:23.

                    Then I faded more with the next 7km in the 4:29 to 4:43km range. The only good thing was that from 16.1km there was the slow 10km runners to overtake, plus a few marathon runners who was fading.

                    My form definitely went too, as I get tired I drop onto my heels and often scuff the ground. This was noticeable afterwards on my Adios Pro 2 - they were be good for a few more races, but soon they'll be downgraded to a long run shoe.

                    Maybe 6km to go I overtook a woman in the marathon who must have done well for most of the race but was now in a marathon death march.

                    By 20km I knew that sub 92 was not going to happen, 21st km was 4:43km which included the only "hill" being the ramp up to the finish area.

                    I did somehow manage a very small kick for the last 250m and came in quite a bit slower than I hoped.

                    I saw my club mate post the finish, he went sub 90 for the first time. Indeed a lot of my club mates did PR, with one missing his marathon PR by 2s.

                    I went through and got my gear. Race highlight was there, getting a spot prize for a sock voucher!

                    I then went out and watch the 1:40+ finishers incl. my wife who had a small PR.

                    The race was pretty disappointing. I definitely stuffed up the last week, and definitely am not in sub 90 shape.

                    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)


                      James - Nice running.  I'm glad you didn't get hit very hard with the wildfire smoke.  Around here it seems to arrive suddenly and can either linger or depart just as quickly.


                      Mark - Yeah, kids will be bringing home colds for a while, as I'm sure you already know.  I probably would have been cautious around the cliffs too.  Still, sounds like you had a good race and an enjoyable adventure.


                      Watson - Sorry you missed your goal time.  I know what it's like when you feel it slipping away at the end.  I also know what you mean about the shoe scuffing when tired.  I hope your next training/race cycle is better.  Thanks for the race report your observations about how things were changing along the way and congrats to your wife on her PR.


                      I was volunteering at ParkRun yesterday, so I went out early in the morning for a 10-mile hills run; my first run after 4 days off thanks to work, personal life, and then wildfire smoke.  This morning I went out for 5 with my RP, and we had to keep an eye out on the heavily wooded park we run near as it's been closed due a report of aggressive behavior by a coyote (i.e. they're concerned its rabid).  There was an incident a few days ago in another park about 7 miles north of me where a coyote bit a teenager and her dog.  There's an interstate highway and a local highway in between, both rather busy roads, but I guess it could be the same animal.  I'd rather that than there being multiple aggressive coyotes in the region.

                      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

                        I had a 4-day break, my longest in quite a while, due to a number of reasons; some in my control and some out of my control.  The summer weather is here.  We regularly get runners from England and Ireland at the ParkRun and the common thread is they're ready for the heat but not the humidity.  They have roughly the same temps as we do, but don't enjoy the benefits of all the extra moisture in the air during a mid-Atlantic summer here in the states.  I'm at the point where I need to start taking water along for any run of an hour or more as I'll easily lose 3-4 pounds simply from perspiration even on an easy run.  25 miles / 40km / 4:25:02


                        Date Activity Type Distance Duration Pace Temp
                        6/26/2023 Run Easy/Hill  10.0 mi  1:44:49  10:29  70
                        7/1/2023 Run Easy/Hill  10.0 mi  1:48:57  10:54  68
                        7/2/2023 Run Easy    5.0 mi     51:16  10:16  73
                        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

                        Hot Weather Complainer

                          watson - Nice report.  I know that feeling in a half all too well, it's really rough and lasts quite a long time.  It makes you feel so unfit, even when you're not.  Good luck with the cycle leading into Hawkes Bay - this is a good starting point for sure.


                          You're right, a better first km and I'll PR, but I actually think with some good speed sessions I can be quicker in those middle kms too.  18:30 is a dream goal next time out, with PR as a B goal.


                          Mark - I actually see him all the time in Hagley or around town, so often it's not notable any more!


                          Fred - Thanks!  Yeah 0C is better than 21C with humidity for sure.  In fact, it was perfect weather for a half or full but as Mark noted in the other thread, 6-8C is much better for a 5km.  In August when I go again it's possible I'll get slightly warmer conditions (although worse conditions are also possible...)


                          My week - Nice to be getting back into a routine again.  Really enjoyable to have a race without so much expectation and disappointment too!


                          Weekly for period: From: 26/06/2023 To 02/07/2023

                          <caption>Weekly Grid</caption>
                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          26/06 Warm up 0.34 0.55 00:03:13 09:28 05:51 0
                          26/06 Easy hour 7.27 11.70 01:00:36 08:20 05:11 5
                          28/06 Warm up 0.33 0.53 00:03:13 09:45 06:04 0
                          28/06 5 x 3 mins LT 9.07 14.60 01:12:24 07:59 04:58 14
                          29/06 Recovery 5.43 8.73 00:50:05 09:13 05:44 10
                          30/06 Warm up 0.33 0.53 00:03:16 09:54 06:10 0
                          30/06 Easy 45 with 5 x 15 seconds strides 5.63 9.06 00:46:32 08:16 05:08 8
                          01/07 Warm up 2.65 4.26 00:23:01 08:41 05:24 7
                          01/07 Strides 0.61 0.98 00:05:05 08:20 05:11 3
                          01/07 Trying to keep warm 0.23 0.37 00:02:09 09:21 05:49 2
                          01/07 Hagley Park Run (official time 19:02) 3.11 5.01 00:19:03 06:08 03:48 5
                          01/07 Cool down 2.41 3.88 00:21:17 08:50 05:29 4
                          02/07 Warm up 0.33 0.53 00:03:01 09:08 05:42 0
                          02/07 Easy med long 10.89 17.53 01:31:16 08:23 05:12 32

                          Totals: Time: 06:44:11 - Statute: 48.64 mi - Metric: 78.26 km

                          5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23


                          Upcoming Races:

                          Motorway Half Marathon February 25, 2024

                          Christchurch Marathon April 21, 2024


                          Mother of Cats

                            37 miles running and 4:30 hours pool-running.
                            M: 90 minutes pool-running and upper body weights/core.
                            T: 9 miles with 6 Iwo Jima hill repeats (~2:15 uphill, 90 second jog, 40 second downhill stride, 60 second jog to bottom; followed with leg strengthwork).
                            W: 9 miles very easy on treadmill (9:34) and streaming yoga.
                            Th: 90 minutes pool-running and upper body weights/core
                            F: 9 miles on the treadmill, including a workout of 3x10 seconds hard at 5% incline, 2x5 minutes at tempo effort (8.5 mph); 6x1:00 at 5% incline (cycling twice through easy, medium, hard), 2x5 minutes at tempo effort. All with 90 second recoveries.
                            Sa: 90 minutes pool-running and streaming yoga
                            Su: 10 miles easy (9:25), plus drills/strides and upper body weights/core.


                            This was intended to be a week of hills and some tempoish stuff, plus a progression long run. But...wildfire smoke and related AQ issues forced me inside from Wednesday through Saturday, so I ended up doing my Friday workout on the treadmill. That left my calves tight, so I shifted my normal Monday pool-run to Saturday to give them 48 hours to recover (which was enough). Then I decided that I wanted to cheer at a 5K on Tuesday morning, so I decided to make Sunday's long run easy mileage so that I could do Tuesday's workout on Monday.


                            The end result was a week that was a bit lower on mileage and intensity than I had planned. But...I finished the week with healthy lungs and calves, so we'll call it a win.

                            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.


                              Darkwave - as a fellow who has tight, sore calves, do you have any tips?  For me it's massage gun mainly.  Although I'm adding back in some general stretching (short yoga session, plus some dedicated hip stretches) which should help.  Yesterday I've added in calf raises on the Smith Machine which may or may not help.

                              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)


                                I have some fun on tap for tomorrow.  A 4-mile race with a forecast of 74º (23C) with a dew point of 72º (22C). Yup, 93% relative humidity.  Somehow, I doubt I'll be getting a personal course record.  The only hope is that there may be enough clouds to keep the sun from baking us.  Yet I sign up for this race year after year....

                                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