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

Half Crazy K 2.0


     

    I can get that when I'm near an electric/distribution transformer, which are typically mounted up high on poles here.

    I have these in my backyard, well not really my yard since it's technically the power company's property. They don't sem to impact it. I know the first hrm I got was impacted by the power lines and they are everywhere here.

    Marky_Mark_17


       

      Right, not truly cadence lock, but locked in on something else.  Sometimes, my heart rate graph will be a line sloping up from left to right, then flattening out - again, the watch just fabricating data.

       

      Mine will occasionally go a little odd if I don't have it tight enough on my wrist.

       

      Chest-straps can be susceptible to electrical interference (e.g. from transformers) but that shouldn't impact wrist-based HRMs.

      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: Runway5 / National 5k Champs, 16:22, National Masters AG Champ!

      Up next: Still working on that...

      "CONSISTENCY IS KING"

      Marky_Mark_17


        My week was reasonable.  Decent mileage but legs felt a bit dead for much of it.  I consciously backed off a bit on the non-workout runs so hopefully that helps.

         

        Weekly for period: From: 09/10/2023 To 15/10/2023

        <caption>Weekly Grid</caption>
        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in m
        09/10 That run where it was a choice between a 3:30am start or an evening battle with a Wellington northerly 6.88 11.07 00:50:35 07:21 04:34 23
        10/10 That run where I did not spot any ministerial vehicles crashed into parked utes 8.20 13.20 00:55:35 06:47 04:13 10
        10/10 That run where after more or less 9 hours straight of meetings you bet I’m going to stretch my legs 3.36 5.41 00:25:20 07:32 04:41 4
        11/10 That run where there’s not much point having streetlights if they’re not turned on 8.76 14.09 01:02:22 07:07 04:26 20
        12/10 That run where a headwind on the way back doesn’t make for a particularly fun progressive tempo 9.35 15.05 00:58:11 06:13 03:52 37
        14/10 That run where thank god the election campaigning is over 9.96 16.02 01:00:48 06:06 03:48 4
        15/10 That run where a boatload of chickens appear to have come home to roost 15.94 25.65 01:54:47 07:12 04:28 257

        Totals: Time: 07:07:38 - 🦅Imperial: 62.46 mi - Metric: 100.50 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: Runway5 / National 5k Champs, 16:22, National Masters AG Champ!

        Up next: Still working on that...

        "CONSISTENCY IS KING"

        watsonc123


          My watch is generally pretty good.  It will often be wrong the first 5-10 minutes if the weather is cool, I have hands that get cold easily so the blood flow is not great early on a run when it's cold.

           

          Steve -  I hope your partner is improving.

          Mark - nice week.

           

          Darkwave - nice RR.  You're always interesting with your shoes.  It was going to be the Edge+, then it was going to be the Adios Pro 3, and then you changed to the Rocket X2! I suspect the Pro 3's would have been fine in the rain.  I use my teeth to open gels as I find it's much easier than the hands, although I've never used Marten's, my recent marathon I used Torq.

           

          Anyhow, sorry for being AWOL.

           

          Week before last, one strength session, one mobility, and:

           

          Weekly for period: From: 10/02/2023 To 10/08/2023

          <caption>Weekly Grid</caption>
          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in ft
          10/05 Afternoon Ride 1.72 2.77 00:12:53 07:29 04:39 69
          10/05 Evening Ride 1.59 2.55 00:09:26 05:56 03:42 23
          10/06 Evening Ride 11.71 18.83 01:13:18 06:16 03:54 456

          Totals: Time: 01:35:37 - 🦅Imperial: 0.00 mi - Metric: 0.00 km

           

          Last week, two strength session, one mobility and:

           

          Weekly for period: From: 10/09/2023 To 10/15/2023

          <caption>Weekly Grid</caption>
          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in ft
          10/10 Afternoon Run 2.49 4.00 00:21:42 08:43 05:26 89
          10/12 Lunch Run 3.25 5.23 00:25:58 07:59 04:58 66
          10/12 Afternoon Ride 1.58 2.55 00:09:34 06:03 03:45 49
          10/12 Evening Ride 1.58 2.54 00:08:48 05:34 03:28 26
          10/13 Afternoon Ride 14.09 22.66 01:15:40 05:22 03:20 190
          10/14 Afternoon Run 4.38 7.04 00:36:12 08:16 05:09 39
          10/15 Morning Ride 1.57 2.53 00:09:42 06:11 03:50 52
          10/15 Morning Ride 1.67 2.68 00:09:03 05:25 03:23 30
          10/15 Afternoon Ride 10.62 17.08 00:58:35 05:31 03:26 161

          Totals: Time: 04:15:14 - 🦅Imperial: 10.11 mi - Metric: 16.27 km

           

          I will add a little more running this coming week.  I have quite a few niggles, which have improved a little over the next few weeks.

          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

          JamesD


          JamesD

            Ran 13 miles for only the second time this year on Tuesday.  I’d like to get in at least one more run that long before my half in five weeks, but I also need to do some longer tempo runs.  Took the next day easy and was pleasantly surprised with my pace on Thursday.  Legs were sore on Saturday, so I decided that even a very short tempo, my first faster running since the 5K two weeks ago, would be good for turnover purposes.

             

            Sun - 8.3 miles in park PM @ 8:53

            Mon - ~38 minutes swimming

            Tues - 13.2 miles in park midday @ 8:44

            Weds - 5 miles very slow treadmill (60:15) + 0:40 walk breaks/6 mins

            Thurs - 8.3 miles in park PM @ 8:12

            Fri - ~50 minutes swimming

            Sat - 6.7 miles in park PM including 1.3 @ 6:50

             

            Total - 41.5 miles

            YTD Average - 36.6 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

            darkwave


            Mother of Cats

               

               

              Darkwave - nice RR.  You're always interesting with your shoes.  It was going to be the Edge+, then it was going to be the Adios Pro 3, and then you changed to the Rocket X2! I suspect the Pro 3's would have been fine in the rain.  I use my teeth to open gels as I find it's much easier than the hands, although I've never used Marten's, my recent marathon I used Torq.

               

               

              Yeah, this is because I have yet to find a shoe that I feel really comfortable in, if that makes sense.  Basically when the dystonia flares, it makes my footstrike weird, and I can sometimes control it and sometimes not.   So I need a shoe that works for me no matter how my feet hit the ground, which also fits my foot well, and that is a big ask.    The Hoka comes the closest to what I feel comfortable in, so far.

               

              I'm actually now thinking of swapping back to the Adios Pro 3, if you can believe it or not.  I was running in a men's size 6.5 as that was the smallest size that I could find (I wore super thick socks and cranked the laces).  But I finally tried on a size 6 and that feels a lot better on my foot, so...the saga continues.

               

              James - did you decide to tempo because your legs were sore?  Or did you decide to shorten your scheduled tempo because your legs were sore?

               

              Watson  -good luck with the ramp up.

               

              Mark - I hope your legs perk up.

               

              Half-Crazy  - nice week last week.   WRT airports - my preference is DCA, then BWI, and then IAD.  DCA is great because it is 10 minutes from my house by car and an easy airport to navigate.  It's close enough to my house that I could theoretically walk home if necessary.   BWI is great, but a bit of a drive from me.  I despise IAD and will only fly from there as a last resort.

               

              Steve - good job taking care of the horse.

               

              My week was boring:

               

              16 miles and 6 hours pool-running.
              M: 90 minutes pool-running
              T: streaming yoga and sports massage
              W: 90 minutes pool-running and core
              Th: 90 minutes pool-running and streaming yoga
              F: 90 minutes pool-running and weights/core.
              Sa: 7 miles easy (9:39) and streaming Pilates
              Su: 9 miles very easy (9:52) and leg strengthwork.

              Only thing of note is that I'm bumping up my focus on lower body lifting for the next few weeks.  I deemphasized it a bit during marathon training in favor of mileage + rest + PT for my running gait.  However, I think that what I now need to improve most right is my stride length, and in order to do that I need to improve the power my legs can generate.

              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.

              Fredford66


              Waltons ThreadLord

                Darkwave - I hope the lower body strength training gets the results you're hoping for.

                 

                James - Nice work last week.  Sounds like good preparation for your half.

                 

                Watson - I hope the time off and gradual return help with those niggles you mentioned.

                 

                Mark - Backing off makes sense if your legs feel dead.  Good idea.

                 

                HRM - One last word:  turning off my watch's unreliable HRM does wonders for battery life.

                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

                 

                Fredford66


                Waltons ThreadLord

                  I had a pretty good week.  64 miles / 103.0km / 10:48:59.  The 64 miles is the most I've ever run in one week.  In a different context, I ran slightly more miles than Mark in 50% more time. My last long run, today, was even faster than the same route 2 weeks ago, though maybe I pushed it to be faster than a long run should have been, but sometimes I get it in my head that I want to beat a previous time even if it's not ideal for training.

                   

                  In other news, I got my confirmation information from the NYCM.  I am, indeed, starting in the 2nd wave (barely - 16th of 18 corrals in the wave) and will be running across the upper level of the Verrazano bridge this time, which I'm happy about.  The 2nd wave starts at 9:45, but being at the end, I'll probably cross the start closer to 9:50 or 9:55.  Since the race is the day after the time change, it will feel like starting at almost 11:00.  Too early to start stalking the weather.

                   

                  Date Workout Type Distance Duration Pace Temp
                  10/9/2023 3 x 2 miles/800m  Interval  11.7 mi 1:53:27   9:42  44
                  10/11/2023 10 @ MP Pace 13.0 mi 2:02:42   9:27  48
                  10/12/2023   Easy   7.0 mi 1:17:35 11:05  45
                  10/13/2023   Easy   8.2 mi 1:27:41 10:42  58
                  10/14/2023   Easy   8.1 mi 1:28:10 10:54  54
                  10/15/2023  850' elevation (260m)  Long 16.0 mi 2:39:25   9:58  54
                  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

                   

                  SteveChCh


                  Hot Weather Complainer

                    Another quick drop for me, hoping things get a bit more normal soon, although probably unlikely until my last exam is done.  Slowly building back up, really in a maintenance phase at the moment.

                     

                    Weekly for period: From: 09/10/2023 To 15/10/2023

                    <caption>Weekly Grid</caption>
                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in m
                    09/10 Warm up 0.33 0.53 00:03:07 09:27 05:53 0
                    09/10 Easy hour 7.47 12.02 01:02:39 08:23 05:13 23
                    11/10 Warm up 0.35 0.56 00:03:06 08:51 05:32 0
                    11/10 Med long incl. 8 x 20 seconds hard 9.28 14.93 01:18:03 08:25 05:14 30
                    12/10 Recovery hour 6.70 10.78 01:00:29 09:02 05:37 22
                    13/10 Warm up 0.37 0.59 00:03:01 08:09 05:07 0
                    13/10 Friday strides - 6 x 15 seconds 5.79 9.31 00:48:21 08:21 05:12 20
                    14/10 Warm up 0.35 0.56 00:03:15 09:17 05:48 0
                    14/10 Rapaki 10.36 16.68 01:30:14 08:43 05:25 356
                    15/10 Warm up 0.32 0.52 00:03:02 09:29 05:50 0
                    15/10 Easy med long 9.85 15.85 01:21:28 08:16 05:08 31

                    Totals: Time: 07:16:45 - 🦅Imperial: 51.16 mi - Metric: 82.31 km

                    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 DNF

                    Dunedin Half Marathon September 15, 2024

                    watsonc123


                      Steve - that's a good week with study on top!  Sorry i missed it, but what are the exams you're doing?

                      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

                        I'm doing a Masters in Applied Data Science - it's not a massive change but I'm getting a bit bored purely in IT

                        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 DNF

                        Dunedin Half Marathon September 15, 2024

                        JamesD


                        JamesD

                           

                           

                          James - did you decide to tempo because your legs were sore?  Or did you decide to shorten your scheduled tempo because your legs were sore?

                           

                           

                           

                           

                          The latter.  I hadn't done any faster running since my 5K two weeks ago, so wanted to do a tempo.  I may have done a bit much in the previous four days between the long run, a treadmill run, the 8-miler at a fastish steady pace (slightly progressive), and my longest swim in a couple of months, and it felt like a 3-mile tempo might've been risking injury or overtraining.  I figured that a short tempo would still give me the neuromuscular benefits of faster turnover and a little lung benefit.

                           

                          I don't have a watch that gives me misleading (or any) HR data, but the HR hand sensors on our building gym's treadmill also seem to switch randomly to a reading that's something like steps per minute every so often, maybe 5% of the time.  After every six minutes of slow running, I take 40-second walk breaks during which I check my HR, which is almost always in the 90s or low 100s, except when it's in the 170s every so often.

                          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, light core workout

                            Tuesday am 6 with strides, pm upper body strength

                            Wednesday am 6 with 2 x600 + 3x400 + 4x200 pm lower body strength

                            Thursday rest day

                            Friday am 6.5 with 3 tempo + 3x200 pm full body strength

                            Saturday 3 easy

                            Sunday 7.5 easy

                             

                            Mark, do you have to deal with in person election campaigning while running? I made the mistake in 2016 of stopping by the regional park during early voting on a hot day when I was having a miserable long run. I was encouraged to early vote, at that point, my priority was water and stand in the AC for a bit, not think.

                             

                            Watson, sounds like the rest is helping.

                             

                            JamesD, I find the longer tempos are helpful before HMs.

                             

                            DW, so not really running, but what's wrong with IAD? We were debating branching out to other airport for better flight selection (Philly or IAD), but with this last trip just went with BWI. It's just over an hour to Philly (or at least with DH driving). Suppossedly it is about that long to IAD, I don't believe it.

                             

                            Fred, oh, now that's a thought about turning off the HRM. I like getting the daily info, less running and more resting HR. Definitely too early to weather stalk, hopefully you get good weather.

                             

                            Steve, hope your partner's recovery is going well and the horse is content.

                            darkwave


                            Mother of Cats

                               

                               

                               

                              DW, so not really running, but what's wrong with IAD? We were debating branching out to other airport for better flight selection (Philly or IAD), but with this last trip just went with BWI. It's just over an hour to Philly (or at least with DH driving). Suppossedly it is about that long to IAD, I don't believe it.

                               

                              I live close to DCA, and not so close to IAD (though it's closer than BWI).

                              I have found that when arriving at DCA, it takes me more time to get from the gate to the terminal entrance than it does for my partner to drive over and pick me up.  This is because we live close to DCA.

                               

                              I have found that when arriving at IAD, it takes me more time to get from the gate to the terminal entrance than it does for my partner to drive over and pick me up.  This is because IAD is a massive and unwieldy airport to navigate.   I'd rather navigate O'Hare.

                               

                              At IAD, most of the gates are in separate buildings from the main terminal.  So, you arrive, go through security, and then usually have to take either a train or one of these shuttles to get to your gate.

                              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.

                              Fredford66


                              Waltons ThreadLord

                                 

                                 

                                Fred, oh, now that's a thought about turning off the HRM. I like getting the daily info, less running and more resting HR. Definitely too early to weather stalk, hopefully you get good weather.

                                 

                                 

                                Ah, that's a difference then.  I only wear my Garmin watch while running, not all day.  Nice week of running.

                                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