Forums >Racing>2023 The Waltons: Racing & Training Thread
Waltons ThreadLord
Mark - Congratulations on the trail win! Your tactics seemed pretty sound.
Watson - Good luck with the 10k this weekend and with the marathon.
Hash - Thanks, I'm just plugging along for now. Best of luck with Boston.
James - Sounds like you had a nice trip.
Mick - Nice dog walking/running miles.
Another week down and I'm not 1/3 of the way done with the training plan (6 of 18 weeks). This week was notable for me as I passed 200 hours run so far this year. 49.4 miles/79.5km/8:53:33.
D&R ParkRun
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: Scotch Plains 5k, 6/12; Firecracker 4-miler, 7/4
MJ, I'd still need to drive for mountain biking. I could oribably also ride on sidewalks a bit. Here's the repsonse I posted about MD drivers. After I posted this, DH was teelling me about his shopping trip to a local pot shop. People were getting banned for lighting up in the pakring lot in their car. Yea, then they drive away. Cool.
Maryland drivers are insane. In Baltimore City, red lights are merely a suggestion. I tend to count to 3 when I get a green light to avoid being t=boned by the folks running the red light. I also have seen people approach a red light, pause & continue on, or go into the oppsoing lane to run the red light,We've lived in the same placec for 23 years. Until the pandemic, there were 2 close calls of people missing the turn and nearly winding up in our back yard. We had 3 in a year after the pandemic started actually wind up in our backyard one got a free ride to jail for DWI. He also called one of the arresting officecrs a bitch and II think he also dropped the n-word too. If you are wondering how this happens, our back yard ends at a T intersection from the other roads. There is a stop sign where you have to go right or left. These drivers blow throughh the stop sign & typically don't even brake before going over our curb (security camera pointed that way).
Hot Weather Complainer
Fred - That's a very long training plan. I assume you're building up slowly with plenty of down weeks?
Mick - So good to see you hitting such big weeks.
watson - Awesome long run. If I remember correctly you've got a history of good marathons on low mileage?
me - Pretty happy with the week considering how it started - Saturday - Monday were all days off due to illness. I think being sensible has helped me get back on track quicker. Saturday was a barn run (enforced negative split with 42 mins mid zone 3 out, 38 mins lower zone 4 back with 10 mins warm up and down). I did feel like I was working harder than usual, and expected that given I was still recovering, but a heart rate in the high 180s was unexpected. It didn't feel as bad as the data suggests but I hope I haven't blown myself up a bit. 2 weeks until the Canterbury Road Running Champs 10km. Despite the sandbagging accusations I think 39:59 is a decent target with 8 180 degree turns. There was a time when a sub 40 10km was the stuff of dreams.
<caption>Weekly Grid</caption>
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 1:27:34
Selwyn Marathon June 2, 2024
Dunedin Half Marathon September 15, 2024
Fred - That's a very long training plan. I assume you're building up slowly with plenty of down weeks? me - Saturday was a barn run
me - Saturday was a barn run
Steve - Yes, it's a long plan. I think the first six weeks are really just to get me used to running mileage in the upper 40's per week. Soon enough I'll be running 50+ miles per week, occasionally exceeding 60 miles as I work the mileage up along with occasional step-back weeks. This is the hardest time for me - the race is still too far off to feel excited about it, but it's close enough to feel a bit nervous (if that makes any sense).
I love the term "barn run." I know just what it's meant to convey but haven't heard it used in the context of running before. Good job on the week despite being sick.
Mother of Cats
James - some brutal weather for you this week. And good for you for showing DS how it's done on uphills.
MJ - congrats on the record breaking! I am amused by the dog in the stroller.
Half-crazy - solid week with a nice balance to it.
Hash - I think the pre-verification is new for Boston this year. As you noted, likely to speed up registration. As for "streaming yoga" - it's yoga done via a virtual class, rather than in person (i.e., the instructor is on a screen).
Watson - thanks for the nice comments on the marathon pace workout last week. Good luck with the 10K.
Fred - like others, I think that 18 weeks sounds like a really long plan. But...different plans for different folks.
Mark - congrats on the win!
Steve - I'm hoping the elevated HR is just a remnant of the bug - especially if you felt ok.
Me:
65 miles running, 1000 yards swimming, and 3 hours pool-running.M: 90 minutes pool-running and streaming yogaT: 11 miles, including a track workout of 1600, 2x1200, 2x800, 2x400 in 7:04, 5:09, 5:03, 3:19, 3:17, 96, 97. 4 minutes recovery after the 1600, 3 minutes recovery after the 1200s, and equal time recovery after the 800s and 400s. Followed with leg strengthwork.W: 9.5 miles (9:32) including some grass running, drills, and strides, upper body weights/core, and then 2.5 miles (9:28) home.Th: 90 minutes pool-running and streaming yoga.F: 10 miles with a 6400m tempo in 28:02 (7:08/7:01/6:55/6:58) plus two 200s in 49 seconds each.. Followed with leg strengthwork and 500 yards recovery swimming.Sa: 11 miles very easy on trails (10:50) plus drills/strides. Followed with upperbody weights/core.Su: 20.5 miles progressive, split as first 20 averaging 9:30 pace, next 6.5 averaging 8:46 pace, and next 4 averaging 8:12 pace, and then a half mile jog. Followed with injury prevention work and 500 yards recovery swimming.
Not much to say about this week. We had some nice weather in the middle of the week (especially Wednesday) and then it heated up for the weekend. Hopefully we'll have some cooler weather for this upcoming weekend.
When marathon training, I alternate weekends with 20+ milers and weekends with marathon pace workouts. I'm actually fine with the 20+ milers being in hot conditions because even if I can't pick up the pace much due to weather, I've accomplished a lot just by getting 20+ miles in. It's much more important to me to have reasonable weather for the marathon pace workouts.
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.
Mark - nice win and RR.Fred - 18 weeks is a long build up. I think you should fine. Maybe you could have a few shorter races in the build up to keep it interesting?
Steve - that's a high heart rate! About 180 is as high as I get, and that's during a short race. I didn't realize you were at a club, which club? And for the race, is there 8 turns or 7? If it's there and back for 2.5km, times by 4, would result in 7 turns as you wouldn't turn at the finish.
Re my marathon and small volume:
2015 - averaged ~60 miles / 96 km and got 3:09 on a quick course (Christchurch)
2017 - averaged ~55 miles / 88km (during an awfully wet winter which made it harder) and got 3:16 on a moderately hilly course with a tiny field (Wairarapa)
2022 - averaged ~40 miles / 64km and got 3:13 on a moderately hilly course (Rotorua)
Now 2022 had better shoes, and my fueling and hydration was mediocre, the first two were poor. Although I was of course older.
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
I hit 194 in my speed test a few weeks ago! No, I'm not at a club, I'll be entering as a Community Runner. Tempting to join one though, I have an outside chance of a podium in my AG, although I guess I can claim it unofficially if I don't join a club.
For some weird reason, the Start/Finish is not at the end of a lap so there will be 8 turns. There are other races with a 2km out and back which may be the reason. I hope they change it though.
My week:
Monday: core & stretch DVDs
Tuesday am 6 with strides pm 15 min easy treadmill + upper body strength
Wednesday am 6.7 with 5 x 3min + 3 x 2 min pm lower body strength
Thursday 20 min easy treadmill + upper body strength
Friday am 2 x 600 + 3 x 400 + 4 x 200 pm lower body strength
Saturday 3.6 easy treadmill
Sunday 5.3 with some-faster-than-easy sections
James, 8000 feet gain in 4 miles sounds super challenging.
Watson, not sure if the indoor setting is similar to treadmill, but I find mine is heavily influenced by the most rececnt outdoor run.
Mark, congrats on the win! Sandy/loose soil on uphills is really tough because of the slipping.
MJ, I see a few people around here with dogs in strollers. Makes sense to let the dog out when he wants and then back in when he's done. Easier than carrying a dog that's decided the walk is over.
Fred, nice week.
Steve, taking the time off when sick makes a lot of sense. 8 180 turns in a race, that's a lot. Is it's lots of different out and backs? If it's the same out and back, does it get congested on the course?
DW, it seems like it always heats up on the weekends, although that may be because I like to sleep in and am not out of the house until 9am. Hopefully you didn't get hit too hard with the storms, I heard there was a tornado warning for past of NoVa on my drive home.
It's the same out and back but not a huge field. I will get lapped too but will be generally mid-pack. The winner will be close to 30 mins.
JamesD
Yes, that would've been challenging. I should've phrased it differently, as it was 4 miles with lots of gain & descent at 8,000 feet altitude. Still challenging, but not that bad.
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
Can you guys see this picture?
Anyhow, I am having a lot of fun and the dog as well
Kathi - bummer on the place you live regarding how difficult it is to bike. I guess it is also just too much of a hassle to use a bike rack and drive somewhere nice. Stick to running, that's much better anyhow. Crazy stories there around the driving habits. I guess it is bad everywhere and ignorance is bliss. But I can tell you that where I live, Democrats would probably get a heart attack on the amount of speeding cameras and cameras in general, that go off if you run a red light. I get a speeding ticket about once per year. I see it as an insurance premium that makes driving just safer for everyone. I am very much looking forward to autonomous driving cars though. I think it isn't without controversy but the homo sapiens is just so freaking stupid in the average, that any machine will do a much better job at it, no doubt in my mind.
Watson - you have probably accumulated many many years of running I assume, and your aerobic capacity is just really high as a consequence. I would consider it as low mileage, because I know that I could never sustain a full marathon with that volume. Sounds like you are right on track for a good race!
On the shoe front, I have to say I was a firm believer in the Saucony Speed 3s but the outer sole came off during my last long run. So I complained to Amazon that this shouldn't happen after 3 months only (around 400km on them though, which I didn't tell them). And I was kind of hoping that they would give me some of the money back and let me keep the shoe. So I went ahead and shoe gooed the sole back on and then Amazon gave me all my money back and asked me to send the shoe back in.....anyhow, just ordered another pair from another vendor at the same price. Let's see.
HM: 1:47 (9/20) I FM: 3:53:11 (9/23)
2024 Goals: run a FM & HM + stay healthy!
I got my transportation selection / bag check option / bib pickup scheduling email for the NYCM today. Suddenly, it seems so much closer. Also, I got confirmation I'm in the second wave, as desired.
MJ, cute picture. We have speed & red light cameras here, but they are fairly toothless. It's specific to the car only, so no points. There's only really a penalty if you accumulate a bunch of ticketes and don't pay them. With the shoes, I have had mixed luck on Amazon. I had a pair of Wave Riders that I am 99% sure were fakes. I know some shoes can feel different, these felt nothing like any of my other pairs. I'm always skeptical when the Amazon price is significantly lower than the price on Running Warehouse, Holabird Sports, etc.
Kathi - uffda, the driving situation doesn't seem like an easy one to fix....maybe only autonomous driving aka google cars will solve this for us!!! I really look forward to that, as I don't really like to drive myself....
I had an Ebay counterfeit pair of Asics once. Those were pretty much worn out after 3 runs. The Saucony's were however legit I believe - and the outer sole came off on a spot, where this shouldn't happen actually - really weird. I quite liked the shoes, and could definitely feel the plastic plate in them. I am a heal striker so 460km/280 miles got them to look like this - I really wish they didn't ask for them back....
Fred - great this helps keeping the training motivation up hopefully. I don't know what the 2nd wave means, why is it beneficial? Less time waiting in the cold wind / potentially rain?
Mick - After the wheelchairs and the elites set off, the rest of the runners are launched in 5 waves, 35 minutes apart. The last wave sets out at 11:30, meaning they'll be running in the hottest part of the day. The earlier your wave, the more of your race is run in the (usually) cooler morning temps. Of course, the weather is a wildcard for any one day, but in general the earlier start is desirable. Wave 2 sets out at 9:45. Five years ago, I was in wave 3 and started at 10:20. Since arrival time at the starting village can be timed based on your start, an earlier wave doesn't necessarily mean less waiting around, though it does mean getting up earlier. (One nice thing is the race is the day after we set our clocks back, so there's an extra hour the night before, meaning my 5am ride to the bus will feel like 6am.)