Forums >Racing>2023 The Waltons: Racing & Training Thread
Mark - nice work. You are in great shape - looking forward to that race next week!
James - I just ran a race where I passed a guy in military outfit including a bullet proof vest and boots. Amazing time. I would have died. I can see how the military folks don’t put the time at the forefront. Nice week!
Me - had a taper week plus marathon race. Started to fall apart at 39km but held it together somehow. Otherwise a really evenly paced race and I don’t think I can run it much faster (3:56x Strava time - waiting on chip time but should be similar). PS: the biggest foreign supporters are Mexicans. Amazing how many of them travel to those events. I kept on calling cojones I don’t know what it means but always fired them up! Also, amazing how many walkers I started passing from the midpoint on. That is a terrible walk if you run out of gas that early
HM: 1:47 (9/20) I FM: 3:53:11 (9/23)
2024 Goals: run a FM & HM + stay healthy!
MJ, nice job on the marathon! Isn't that like a 20+ minute PR?
Waltons ThreadLord
Mick - Congratulations on your marathon! Great job going sub-4!
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: Clinton Country Run 15k, 4/27; Spring Distance Classic 5k, 4/28
A step back week for me in terms of mileage, but still some good workouts. Tuesday's track work went well and Thursday's pace run was really good. We were shooting for an average of 9:00/mile for the MP miles and averaged 8:58, despite adding a mile and 100' of elevation since last week's pace run, and I still felt strong and fresh after the 9 miles - I had to keep telling myself to ease up during the cool-down. If only we can get weather like that on race day (vs. the tropical storm conditions I had to run this weekend's easy miles in). 55.5 miles / 89.3 km / 9:38:40 for the week.
JamesD
I generally like interesting or unusual races, but I'm starting to wonder if a nice boring race might be better for once.
Saturday’s military-themed run includes a stretch along our Riverwalk bike path under the Highway 280 bridge that links Georgia and Alabama. This morning, DW showed me a Facebook post from the sheriff’s office that cited, “a recent uptick in alligator sightings along the Riverwalk. (Official dive teams) recently observed approximately 30 alligators near the 280 Bridge behind the Civic Center. We urge you to use extreme caution…”
Hope the Army Rangers running with their body armor will have weapons too.
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
Hot Weather Complainer
Run Prix Half-Marathon Race Report
Earlier in the year I thought going to New York to do the marathon in 2024 seemed like a good idea, and a once in a lifetime event. I want to do it while I'm still running close to my best. My struggles in the marathon make me unsure if I'll commit to 2024 - I need to nail a good one first - but I decided to go ahead with trying to qualify which means a sub 1:28 in my age category. Obviously even if I qualify, it's still a long shot to get one of the few overseas entries. Most likely I'll need to purchase an entry as part of a package tour.
Run Prix popped up in my feed as a new event, 3 weeks before the Melbourne marathon. I had been hunting for an AIMS certified race on a fast course which is frustratingly hard to find. Dunedin was an option, but they only certified the full, not the half. Auckland is fully certified but isn't a fast course and is in early summer in a climate I find hard to race in, especially given I don't train in it (humid heat rather than dry heat). So Run Prix came along at the right time, it's on the Albert Park F1 circuit and includes a 10km with some decent prizemoney and sub 40 qualifying for men and sub 45 for women, so it attracted a decent field including some Olympians. Jack Rayner won in 28:34. There is also an open 10km, 5km and Half marathon.
My build up was as perfect as it could be, with a big base from all the marathon training, then 3 months of some good speed work with Park Runs and a 10km tune up. I PR'd in the 5km and 10km and luckily got my sickness out of the way in August, so I had a clear run all the way to race day.
I arrived in Melbourne on Wednesday night, a pretty uncomfortable flight but by Sunday I felt rested and my sore back from the awful seats was much better but still sore enough to take some Ibuprofen pre-race.
My mate Boz picked me and my partner up and we were on the course at 7am for a 7:40am start. I went through a gentle warm up then into the race shoes (Endorphin Pro 3) for some strides. I've only worn them once for a race, in the Christchurch marathon DNF. They felt great, lots of pop and support. Into the start for 5 mins and I had a caffeine maurten gel in the last minute. The weather felt great, cool and calm - the forecast was for the temperature to increase quickly but not until late in the race. The gun goes and we're off - I try to settle into 4:10/km for at least the first 5km - my goal pace was about 4:08/km but I wasn't worried about letting a few seconds go early on. The course is 4 laps, no sharp turns, set up perfectly for fast times. The first laps feels pretty solid, and once I settle into a nice pace I'm feeling really good. On the far side of the course there's a 1km stretch with a decent headwind, which is strange because the rest of the course seems very calm. It was supposed to pick up during the day so I expected it on each lap and knew it was a short period of work. It did get stronger on each lap but on the last lap it magically disappeared which was a very nice surprise.
I head down pit lane to complete the first lap with splits of 4:07, 4:13, 4:11, 4:12, 4:07, 4:10 (there is an extra km on the first lap) so I'm bang on where I want to be, and don't feel like I'm working too hard. I see Boz and my partner who try to make me laugh to stay relaxed. There are 2 drink stations on each lap and I decide to grab water at the second one, take a gulp and pour the rest over my head. I'm not too hot yet but I want to get ahead of the game. Boz told me later that my partner saw that and was a bit worried but everything was still under control. On the second lap I find myself alone with about 30 metres in front and behind me which isn't great. I've already reeled in quite a few people but I prepare myself to be running solo for most of the race. I keep grabbing cups, although at the drink station on the second lap a guy in front of me grabs a cup so I make eye contact with the last person holding out a water and make a line for that cup...but the guy to my right cuts right in front of me and grabs it (he now has one in each hand) and I'm out of luck. I don't dwell too long on that, I hadn't planned on drinking much. The splits on the second lap are 4:14, 4:10, 4:13, 4:08, 4:06 so with 10km to go I'm right where I want to be, and I don't feel like I've used up too much energy. The main 10km starts just after I go past the start/finish and 5 or so go past me and possibly give me a bit of a kick as my pace increases. There are lots of slower runners to lap now, so I'm not alone anymore but I do need to pick my lines. I run tangents wherever I can. The second woman is about 300 metres ahead and for about 5km I reel her in and she makes a really good target to chase.
I remember going through 15km and it feels like the race is going really fast. I go past Boz and my partner near the end of the third lap and say to them "it's business time" - I wanted to send the signal that I felt good and it was still on. That's exactly how they took it, and told me later they knew then it was game on. My splits on the third lap were 4:08, 4:05, 4:06, 4:03, 4:03. I didn't bother doing any calculations of what I needed, I just knew I was on track and just needed to hold my effort. It crossed my mind that I could ease off a touch and get my target but I quickly decide that I'm going to go as hard as possible - there's only 5km to go, I feel good, and worst case I blow up, I won't need to hold on too long.
I really lift the effort as I head into the last lap, grab a cup and again tip it over my head. I decide this is the last one as the other drink station is only 1.6km from the finish. At about 17km I pass the second woman who is breathing much heavier than me - she's also lifting her pace though and finishes very strong. 17km is 4:02, 18 is 4:01 and I'm getting excited. I tell myself the job isn't done and I have to finish it off or it's all for nothing. The breeze I expected for most of the 19th km has dropped and my next split is 4:03. As i go round the bend which on previous laps was the end of the headwind I knew it was time to empty the tank so I'm really going for it now. It's starting to hurt but I know if I fade I'm close enough to hang on so I don't take the soft option and decide to risk it. I'm a bit surprised to see the 20th km flash up in 3:54, and I know now I might even go sub 1:27, but I'll need a fast finish. I'm pushing hard, breathing heavy and really hurting but I know I can handle this level of hurt for a km. Round the last bend and into the home straight, absolutely flying. 21km is 3:48 and into the last 200 metres I'm sprinting to the finish. The last 200 metres is at 3:38 pace and I go through the finish in an official time of 1:26:48. I look at the watch a couple of times to make sure it's real. I only take about a minute to feel better - Boz and my partner run over and seem as pumped as me, my goodness it's a great feeling.
42nd overall, 9th in my age category and comfortably under the New York qualifying time. This last month has been a dream with some big breakthroughs and real reward for a 3 years of mileage records. It's all the better because I'm all too familiar with the feeling after a bad race.
I'll take a few quiet weeks, soak it in, and then start mapping out the next few months with my coach to get that large marathon monkey off my back. The support I've got from this forum, my friends and family and the rest of the coaching group has been amazing and a key factor in getting results like this. I feel a bit lighter going into a marathon block and it feels like the pressure is off somewhat.
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
Mick - Great effort! Nicely done holding it together after it got really tough
Might as well drop my week while I'm at it. I've got a couple of scheduled days off - I actually feel like I could run today but I'm not going to.
Mother of Cats
Darkwave - great execution. You carried a water bottle, that probably cost you some seconds. But I like your take on the arm coolers. And I wonder how to pre-tear the gels, I thought you staple them to your shorts? But I will probably do that as well next time, as I use gels that are really hard to open and I am always at risk of cutting myself doing that. And lastly - rolling my ankle is my biggest fear for whatever reason. I have sprained my ankle so many times, it always hurts like I broke something. And I hope I don't ever have to endure that feeling again....
So....the water bottle - I've always carried one for races of 10 miles and up, and I set my 10 mile, half-marathon, and marathon PRs carrying one - so I don't think it slows me down at all. It's very small, so almost weightless once empty, and it saves me time at water stations.
Regarding the gels - I usually pin them to my shorts and then just "start" the tear with a little bit of a tear. Just enough that when I yank them from my shorts, they tear completely and are ready for use.
Also - CONGRATULATIONS on a well paced race. . I wish we still had the dancing elephant and banana emoticons to use. And I'm also sorry I didn't wish you good luck before, but clearly you didn't need it.
Watson - it was warm enough that I needed to drink water during the race, and I almost always carry one anyways. Just easier to drink whenever I want to, and it's also far easier to drink from that than from a paper cup. As for the Edge+ versus the Adios Pro - I think the Adios Pro lets me roll through my foot a bit better than the Edge+ does. But the marathon will be the best test.
James regarding Rock Creek Parkway and camber - in that section Rock Creek is separated by a median, so I really couldn't run in the center. Here's the part I'm referring to.
I'm sorry about the change in course for the 5K. I'm surprised that they are using MapMyRun for the distance. Isn't it certified? Nearly all of our 5Ks, except for the smallest ones and the ParkRuns, are certifed. Though that could just be because DC is a haven for type-A people.
Marky_Mark - what is the goat you were referring to? (I always ask questions about your run titles, simply because they are always fascinating)
Fred - good solid week for you. 9 miles at MP is huge.
Steve - congrats again on a very well-executed race. I think you were very smart to stay ahead of the game in trying to stay cool - once you overheat, you're done. Really excited to see what's next for you.
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.
54 miles running and 2:30 hours of pool-runningM: 90 minutes pool-running and streaming yogaT: 7 miles trail-running (10:31) and upper body weights/coreW: 10 miles very easy (9:28) including some grass running and strides and streaming yoga.Th: 10 miles, including 6 Iwo Jima hills, alternating between oldskool (~2:10 up, 90 second jog, 40 second stride, 1 minute to bottom) and new version (~2:45 up, 70 second jog, 30 second stride, 1 minute to bottom), Followed with injury prevention work.F: 10.5 miles very easy (9:15) with some grass running and strides, followed by upper body weights/core.Sa: 16 miles progressive on the treadmill, split as the first 5 miles averaging 9:26, the next 5 miles averaging 8:24, the next 6 miles averaging 7:27, and then a half-mile cooldown. Followed with leg strengthwork.Su: 1 hour pool-running and streaming yoga.
The first part of the week was half-marathon recovery (that's actually continuing, since it will take about 10 days to totally freshen up) and then I returned to hard running with a hill workout to re-emphasize good running form. A tropical storm was supposed to hit us all day Saturday as well as Sunday morning, so I did my long run on the treadmill on Saturday rather than risk being caught in the middle of a storm several miles from my car. As it turned out, the storm wasn't that impressive and I could have run outside without much issue other than getting a bit wet.
Two weeks from Chicago. I'm feeling OK about my fitness, but slightly concerned about whether I'll make it there. For those of you who don't follow US politics closely, there is a possibility that our government will temporarily shut down starting October 1 due to arguments about the government budget. If that happens, some federal employees will be furloughed and not allowed to work until some agreement is reached, while other federal employees will be "essential" or "exempt" and required to work.
I am a federal employee now, but I do not yet know whether I am considered essential/exempt. I'm hoping I'm not. Because if I am essential/exempt and required to work, then the vacation time I scheduled for Chicago will be cancelled, and that will suck, since I won't be able to fly out to Chicago on Friday morning. In that event, I'll try to swap my flight and fly to Chicago on Saturday morning, but I'm not sure I'll be able to.
My back up plan is to race a good half-marathon within driving distance that same weekend, and then take a little time before focusing on Houston. I don't want to do another marathon later in October, because that will be too close to Houston, and I'd rather race Houston Marathon than a random marathon in October.
Not a whole lot for this week. We took a short vacation up to Niagara Falls for our 20th anniversary, so no running Sunday-Wednesday. Lots of walking, including what seemed like miles in the Toronto airport. I wasn't expecting my legs to feel as beat up as they did from all the walking. We parked the rental car Sunday when we got to the satellite lot for the hotel and did not drive (or get driven) anywhere until we left on Wednesday.
Thursday 20 minutes easy on the treadmill + strength
Friday 5.8 miles easy
Saturday 3 easy + strides + strength
Sunday 6 with 2x1k + 3x300 +3x200 (really struggled on the short intervals) + lower body strength
Steve, congrats on the NYC qualifier & PR! A F1 track sounds like a really unique race location.
Darkwave, woa, that road is really sloped. Hopefully there will not be a shut down, maybe reps can act like adults and do their jobs.
JamesD, I'd tuck in behind the military guys and stay there. I was thinking an alligator or 2. Not 30.
Mick - Congratulations on the PR and the good execution. Glad you could hold it together at the end, as I know it would've been frustrating to struggle after doing so well for so long.
darkwave - No, very few of our races here are certified. The well-organized but now-defunct half I miss so much was, and the too-cold-for-me January half may be, but that's about it. That's one of the reasons I like to run the same races every year - even if the 3.12 miles isn't exactly 5K plus a margin of error, I can always compare this year's time to last year's to see how I did, but that only works if they don't tweak the course. As for your fueling strategy, yanking gels that are pinned to your shorts seems like it would have the potential for yanking your shorts, but I suppose it must work ok or you wouldn't do it. I feel for you on the shutdown. We had a couple when I was at embassies overseas. Some people had ego issues with being considered essential or not, and it was always disheartening to see how many reasonably well-paid people who got free housing were still living paycheck to paycheck and had serious problems if they didn't get paid for two weeks.
Steve - Great run! You must be delighted. I'm sure it was fun to share the excitement with your partner & your friend.
HCK - Congrats on the anniversary.
Thanks everyone for the nice words!
Darkwave: I hope you are not considered essential for work in this case (but in all other circumstances). Maybe…your politicians find a solution before the deadline I will try and use a water bottle next time. Do you wear a belt or is it handheld? You have got the whole gel business figured out, that is next level.
Kathi - congratulations on that milestone. Are there any metals or colors associated with 20 years? Glad you walked off all celebration calories!!!
James - there are 30 alligators and official dive teams that go look for them. What a job…wow be safe!
Steve - congrats on the excellent race. Amazing was there a 20 minute 5k at the end? Wow that is really really great and I hope you make it to NY in 2024!
I ran Berlin as a redemption race after a really bad first marathon experience in Geneva in April. Back then I had hit the wall at 32/33km and jogged it in. Was very painful, physically and mentally, as I saw my sub-4hr goal slip away and came in at 4:17h.
This time I was able to hold the sub-4 pace for much longer. I started feeling hungry at 38km and my quads started to hurt at 39km. That’s when I started to slow down. I ran out of gels at 32km and didn’t want to take the Maurten offered ones as I had never used those. That probably cost me a couple of minutes, but so be it.
Changes in training: I had run a lot more km in preparation, cycled on my stationary bike on off days, and I did 5 runs in excess of 30km including 20 miles approximately 3 weeks out.
Changes on race day: I wore a hydration vest. That made a huge difference! I could have done with a bottle belt, which probably is easier to refill. But I was pretty happy with the vest and it allowed me to run past most water stations for the last 5km (they had 3-4 there). I didn’t have coffee pre race because I feared it would get my heart rate up too much. I had one gel 20 minutes before the start, and 4 during the race. I felt like I needed one more.
My Garmin & runalyze predicted a realistic time of 3:50 if all stars aligned - and I ran 3:56 having lost around 3 minutes in the last 3km plus adding around 400m from zigzagging to overtake slower runners. That tells me I was close to what my fitness allowed me to do. I was quite surprised of how close I was to holding the pace throughout.
Impressions: Berlin is super runable. Flat like a pancake, pretty wide streets. There are bands and spectators everywhere. I saw and pressed about 50 of the Super Mario Mushroom boards that read: press for extra power. I saw many many signs that read: smile, you paid for this. One sign read: all this effort for a couple of bananas at the end. It’s party time in the entire city. Really nice. I don’t know why spectators would high five runners. Runners hands on race day can be pretty gross. I did high five every hand in reach nevertheless. The amount of runners is incredible - 47k runners, huge starting blocks leading to a lot of traffic throughout the entire race.
I think I am done with the marathon distance for now - I don’t like the long runs in training as I think they are boring and time consuming. I will now train for the shorter distances and maybe come back to the full marathon in April of next year.
Steve - excellent race.
Darkwave - good luck on getting to Chicago.
Mick - congrats on finishing the marathon.
My week below, plus one strength training. Saturday's race was our last club day of the season with our clubs Mangaroa handicap race. I was pretty slow, 2:32 slower than handicap, and 3:58 slower than 2021. It was a real struggle, I only caught three people (of which once overtook me at the end) with lots of people catching me early.
I'm taking some time off now. I've had this minor glute niggle since March which is not bad, but not right either. If I take somewhere between 4 days and 4 weeks off running, I'm pretty sure it will come right.
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
Thanks all! Still buzzing one week on.
watson - sounds like a very sensible approach. Hopefully it's closer to 4 days.
me - Light recovery week, and I'm feeling pretty good with where my body is. Looks like a lot of slow, "boring" running in the weeks and months ahead - I'm okay with that though. I've done plenty of speed in the last few months and I know what I need to do ahead of April 2024.
<caption>Weekly Grid</caption>