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

    Was off from work & running last week, only did 1-2 sessions on the bike, one run. Jumped into Phase II of the Daniels 5k/10k plan - to work on my VDOT / or vVo2max (I really don't know what this means, but I understand it has to do with speed). And that is a lot of fun. I think I have to incorporate strenght training, but don't have a gym membership, so suggestions for weight training at home are very welcome!

     

    Steve - good luck with the studies. Sounds like a sensible approach. Glad the toes are not broker. The horse just wanted to teach you a lesson, but not too much either.

     

    Mark - I like that Arrrrghhh singlet. Not sure where what why anybody would sell those. But looks great! Also congrats to all the kiwis for moving on to the semi finals in rugby.

     

    Darkwave - for me the amazing part of the airport story is the fact that you know how long it takes your partner to get there to pick you up. Which means

    1. you are lucky to have a partner that comes to pick you up

    2. and on top of that it seems like he does that often (otherwise how would you have calibrated the times this precisely?)

    Hang on to this one! Smile

     

    Fred - amazing week. Looking good!

     

    Re shoes - one of my saucony's need replacement - I have two semi-large holes and soon the big toes will be able to fit through. Around 360 miles, not a lot, and I love them, but not sure about durability (these are the speed 2, I had one pair of speed 3, where the outer sole came off during a long run....after 150 miles only). So I am thinking of Adidas. They have always been pretty good from a value-for-money perspective. Thinking of the Boston 12. Can't run there, but I can run in them!

    HM: 1:47 (9/20) I FM: 3:53:11 (9/23)

     

    2024 Goals: run a FM & HM + stay healthy!

    Half Crazy K 2.0


      DW, IAD sounds huge and would add a bunch of time on top of being over an hour further away than BWI (on a good day).

       

      MJ, do you have weights at home? My strength training is mostly dumbbells and at home. I really like Cathe Friedrich's strength workouts. Her latest release is strength plus mobility, so although not for runners, compliments it well. Free on youtube, I like Jasper MacDermott and Caroline Girvan's Iron Series.

       

      I found my old cesht strap from my Grmin 220 and replaced the battery in it. I'm going to give it a try tomorrow to see if it seems to work better. It seems like I only get these wacky readings in fall and spring when it is cool, but not so cold that I am wearing layers/gloves/all the clothes.

      JamesD


      JamesD

        On Wednesday I wanted to run about 5K at a little over HM goal pace, but despite having done strides &  a mile of tempo for turnover four days earlier, I just didn’t have any speed - first mile was almost 30 seconds slow.  I felt ok, though, so I extended the run to 4 miles and got a little less slow each mile, so that wasn’t too bad.  Friday’s run was quite slow, so we’ll see how the planned long run Sunday goes.  Left kneecap has been a bit sore since Wednesday, I assume because this is the longest I’ve run in my Endorphin Speeds.

         

        Sun - 5.5 miles very slow treadmill PM (66:15) + 0:40 walk breaks/6 mins

        Mon - 8.3 miles in park PM @ 8:36

        Tues - ~48 minutes swimming

        Weds - 7.8 miles in park midday including 4.1 @ 7:15

        Thurs - 7.5 miles very slow treadmill (60:25 AM/30 PM) + 0:40 walk breaks/6 mins

        Fri - 8.3 miles in park PM @ 8:58

        Sat - ~45 minutes swimming

         

        Total - 37.4 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

        Marky_Mark_17


          MJ - I'm gonna save that singlet for the days where I'm hitting hard stuff and suffering a bit I think. Aarrrrggh.

           

          K - chest straps are generally more reliable than the wrist HRM, but they can occasionally cop electrical interference is all.

           

          James - good luck for the Sun long run.

           

          Good week in the bag, actually my biggest of the year so far. Switched it up and ran track Thursday, then easy Saturday so I could hit a big workout Sunday.  I've been trying to be a bit more intentional about dialling back the easier ones so maybe that helped too.

           

          Weekly for period: From: 16/10/2023 To 22/10/2023

          <caption>Weekly Grid</caption>
          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in m
          16/10 That run with the slightly extended edition of the Monday Westhaven cruise 6.44 10.37 00:47:52 07:26 04:37 5
          17/10 That run where there ain’t no time like pirate time. Yarrrrrr. 10.57 17.01 01:10:00 06:37 04:07 22
          18/10 That run where a thousand odd runs along Tamaki Drive and that’s the first time a random runner has offered a high five 🙌 11.21 18.03 01:16:18 06:48 04:14 25
          19/10 That run where track sessions are tougher when they’re not after a day off 8.21 13.21 00:50:53 06:12 03:51 5
          19/10 That run with the perfect spot for a lunchtime double on a perfect day for it 3.42 5.51 00:25:26 07:26 04:37 44
          21/10 That run where Kite Rd is not a road 8.71 14.01 01:02:02 07:07 04:26 82
          22/10 That run which was the first long run with a workout in at least 3 years 18.96 30.51 02:03:42 06:31 04:03 293

          Totals: Time: 07:36:13 - 🦅Imperial: 67.52 mi - Metric: 108.65 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: Coatesville HM, 11 Feb, 3rd overall, course PB (1:17:24)

          Up next: Maraetai HM, 10 Mar, course PB

          "CONSISTENCY IS KING"

          watsonc123


            James - nice week and I hope the long run goes / has gone well.

             

            Mark - nice week.  Your titles always make it hard to know what was the workout!

             

            My week done.  One mobility session, two strength sessions.  Wednesday's "long" run felt pretty long!  Next week will be a bit more too.  Right glute niggle is feeling quite a bit better.

            Weekly for period: From: 16/10/2023 To 22/10/2023

            <caption>Weekly Grid</caption>
            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in m
            16/10 Evening Run 2.69 4.32 00:25:13 09:22 05:50 17
            17/10 Afternoon Run 3.00 4.82 00:25:02 08:21 05:12 21
            18/10 Evening Run 7.74 12.46 01:06:34 08:36 05:21 28
            19/10 Lunch Run 3.01 4.85 00:25:08 08:21 05:11 33
            19/10 Afternoon Ride 1.59 2.55 00:09:51 06:12 03:52 20
            19/10 Evening Ride 1.60 2.57 00:09:36 06:00 03:44 9
            20/10 Afternoon Ride 14.09 22.67 01:17:10 05:29 03:24 55
            21/10 Morning Ride 1.57 2.53 00:08:39 05:31 03:25 21
            21/10 Morning Ride 1.59 2.56 00:10:10 06:24 03:58 10
            21/10 Afternoon Run 5.28 8.49 00:45:35 08:38 05:22 21
            22/10 Morning Run 5.20 8.36 00:45:11 08:41 05:24 20

            Totals: Time: 05:48:09 - 🦅Imperial: 26.91 mi - Metric: 43.30 km (Plus Bike 32.88 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)

             

            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

            Fredford66


              Watson - Glad to hear the niggle is getting better.  Nice week.

               

              Mark - A good week indeed.  Well done.

               

              James - I hope the Sunday run goes well for you.

               

              Mick - Welcome back, & thanks.  Are you doing the Daniels training with a target race in mind, or more to just focus on speed?

               

               

              Having peaked at 64 miles last week, I'm edging back on the total mileage.  No more long runs and just two workouts left before the race.  The two-week forecast is up, but I'm not going to get happy or upset about anything this far out.  I had a good week and just finished up my last double-digit easy run earlier today.  57 miles / 91.7km / 9:50:09 for the week.  Have to say, though, that I'll be glad when all this high-mileage training is done.  Running around 10 hours a weeks is tiring for me.

               

              Date Activity Type Distance Duration Pace Temp
              10/16/2023   Easy   6.1 mi 1:07:39 11:06  59
              10/17/2023  4 x 1½ miles/800m  Interval 12.1 mi 1:59:33   9:53  46
              10/19/2023  10 at marathon pace  Pace 13.0 mi 2:02:59   9:28  45
              10/20/2023   Easy   6.0 mi 1:07:12 11:13  66
              10/21/2023   Easy   9.8 mi 1:47:36 10:59  60
              10/22/2023   Easy 10.0 mi 1:45:10 10:32  50
              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 race(s): E. Murray Todd Half, 3/10; Spring Distance Classic 5k, 3/24

               

              darkwave


              Mother of Cats

                Fred - fingers crossed on the forecast.  It's bubblewrap time.

                 

                James - it makes sense that the Endorphin (and its bounciness) would aggravate your knee.

                 

                MarkyMark - what is the pirate reference?

                 

                Watson - I'm glad to read that the niggle is improving.

                 

                My week:

                44 miles running, 500 yards swimming, and 90 minutes pool-running.
                M: 6 miles very easy (9:22)
                T: Off (colonoscopy)
                W: 90 minutes pool-running and upper body weights/core
                Th: streaming yoga and 9 miles (9:19)
                F: 9 miles, including 6 Iwo Jima hills. Followed with leg strengthwork and 500 yards recovery swimming.
                Sa: 8 miles very easy (9:46) followed by streaming pilates.
                Su: 12 miles very easy (9:23) followed by weights/core.

                 

                Second week of marathon recovery/ramping back up, with some hills on Friday as my first bit of harder running.  Also used this time to get my every-two-years colonoscopy done - I'm glad that's over.

                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


                  Fred - fingers crossed on the forecast.  It's bubblewrap time.

                   

                  LOL!  And this to a guy who once partially tore a ligament by stubbing his little toe on a chair leg resulting in 10 days of no 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 race(s): E. Murray Todd Half, 3/10; Spring Distance Classic 5k, 3/24

                   

                  Half Crazy K 2.0


                    My week:

                    Monday - short mobility & core workout

                    Tuesday am 6 with strides pm upper body strength

                    Wednesday am 6 with 2 x (1 mile T + 2x200) pm lower body strength

                    Thursday rest

                    Friday am 6 with 6 x 200 pm upper body strength

                    Saturday 1.5 warm up 1 mile race .5 cool down

                    Sunday 3 easy + lower body strength

                     

                    One mile race was tough. I underestimated how hilly it was, the first half was mostly uphill and by that point, I was toast. 

                    I've been using the chest strap for my hrm this past week and it has made quite a difference. I had been getting a weird spike about 5 minutes or so that would last for a while and then it would seem to level off. Maybe it took a little time for my hands to get cold?

                     

                    JamesD, nice week

                     

                    Mark, I would think the easy work would help the workout.

                     

                    Watson, good news that the glute is feeling better.

                     

                    Fred, definitely bubble wrap, stay away from people, all that stuff. I was wearing my mask at work the week before vacation and have done the same before races.

                     

                    DW, nice week for a recovery week.

                    darkwave


                    Mother of Cats

                       

                       

                      One mile race was tough. I underestimated how hilly it was, the first half was mostly uphill and by that point, I was toast. 

                       

                      Oof - hilly mile races are really hard.  Your legs are already maxed out, and then you add climbs and descents...

                      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


                        OK, I'm going to take the plunge and solicit advice on the internet.

                         

                        If you're running a marathon and the temperature is going to be comfortable at the start but warm at the end, is it better to start at target pace and allow for a positive split due to the warming weather, or start off more slowly in order to save something for when it warms up later?

                        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 race(s): E. Murray Todd Half, 3/10; Spring Distance Classic 5k, 3/24

                         

                        Half Crazy K 2.0


                          Fred, how do you react to heat? And maybe more importantly,  do you need to be ok to get home? I'd probably adjust from the start knowing I don't do well in heat and have less chance of a big crash.

                          Fredford66


                            Fred, how do you react to heat? And maybe more importantly,  do you need to be ok to get home? I'd probably adjust from the start knowing I don't do well in heat and have less chance of a big crash.

                             

                            I am a cold weather runner and I slow down when it gets warm (i.e. above 50º-55º/10C-13C).  My wife will be in charge of getting me home - all I have to do is walk to/from trains and the car.

                            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 race(s): E. Murray Todd Half, 3/10; Spring Distance Classic 5k, 3/24

                             

                            Half Crazy K 2.0


                               

                              I am a cold weather runner and I slow down when it gets warm (i.e. above 50º-55º/10C-13C).  My wife will be in charge of getting me home - all I have to do is walk to/from trains and the car.

                              It looks like the high is 58 and partly cloudy? That may not require a big adjustment.  I'm guessing due to buildings, there is a fair amount of shade on the course (except for bridges). Also since you don't have to drive,  that gives you some wiggle room.

                              darkwave


                              Mother of Cats

                                OK, I'm going to take the plunge and solicit advice on the internet.

                                 

                                If you're running a marathon and the temperature is going to be comfortable at the start but warm at the end, is it better to start at target pace and allow for a positive split due to the warming weather, or start off more slowly in order to save something for when it warms up later?

                                 

                                I prefer the second option.  People who choose the first seem to assume that if they go out too hard and slow down, the slowing down will be the same, regardless of conditions.  In my experience, not true.  Bad weather tends to amplify a blow up.

                                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.