2023 The Waltons: Racing & Training Thread (Read 99 times)

Half Crazy K 2.0


    1/9-1/15

     

    Monday mobility workout

    Tuesday am 6.7 treadmill, pm strength training

    Wednesday am 5 treadmill, pm 20 minute spin workout

    Thursday 2 on treadmill + strength training

    Friday 3.5 treadmill

    Saturday 9, fast-ish finish

    Sunday 1.25 treadmill + 30 minute spin/core workout

     

    Saturday wass probably the best I have felt on a long run in a very long time, as in well over a year. I was able to pick it up a bit in the last part.

     

    Watson, that's an interesting breakdown (easy, steady, M). As someone who has always struggled with tempo paced runs, it looks was more doable than some quality runs.

     

    ccoakley, seems smart for your parents to split up the return trip into segments.

    watsonc123


      Half Crazy - I also will do 30/30/30 soon in my marathon cycle.  I found last week fairly hard.  If you find your tempos too hard, a simple thing to do is just drop the pace by 10-15s per mile compared to what you are "supposed to do" as some people (myself included) rarely hit the training paces recommended.

      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)

      zebano


        CC great week! happy for the no fatigue and your dad getting better!

         

        HCK - nice week

         

        Steve - good luck with the surgery, I've never heard of it.

        1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

        darkwave


        Mother of Cats

          Ccoakley - I'm very glad to read the good news on your parents.

           

          Everyone else - I'll try to circle back for comments at some point.  Travel+marathon is time consuming.

           

           

          I ran the Houston Marathon yesterday.  Here's a link to my race report.

           

          The short version is - it was warm but not awful; my gait was really good in the middle of the race but the neuro issues flared at the end and those slowed me more than the warmth or fatigue.  Overall, I was still satisfied with it - I ran two minutes slower than Chicago but after factoring in the fact that this race was about 15-20 degrees warmer, I felt like this was a better performance than Chicago and an indication that things are trending the right way.

           

          My week:

          55 miles running and 1 hour pool-running.

          M: upper body weights/core and 1 hour pool-running
          T: 8 miles, with a track workout of 2x1200, 2x800, 400 in 5:44, 5:19, 3:24, 3:19, 1:33. Long recoveries between each.
          W: 9 miles very easy (9:34) in the morning (run with Supreme Cobra Commander Keen), streaming yoga midday.
          Th: 7 miles with 1600m at marathon effort (7:24) and light upper body weights/core.
          F: Off (travel plus expo)
          Sa: 4 miles very easy (9:50) plus drills/strides.
          Su: .75 shakeout, and then Houston Marathon in 3:26:24

          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


          Running Musician

            DW - "Overall I'm satisfied with it."  That's great to hear.  Well done.

             

            HCK- Good news from you too "the best I have felt on a long run in a very long time."  I hope that's a look at things to come.

             

            CC - Great news on your dad.  Nice to hear you had a good week of running on top of that.

             

            Watson - Nice week + strength workouts.  Good start to your marathon training.

             

            Zebano - Nice job getting 50 miles plus all the other work.

             

            Steve - You had a good week too (I'm getting lots of good news from the forum).

             

            James - Good to hear you're making progress.  Sorry about the glute.

             

            Mark - Your light week is a big week for me.  Well done, especially the speed work.

             

            Mick - Welcome.  Good luck with your marathon training and hopes of breaking 1:40 for a half.

            5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

            Upcoming race(s): Winter Series #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
            Fredford66


            Running Musician

              Hey all, I've been a bit busy of late but have still been getting my runs done.  I'm getting PT 2/week for my knee (though increasingly it seems the real problem is my hip, which led to the knee pain).  The therapist recommended I take another week off from speed work, so I'll do that.  In the meantime I'm looking for some new shoes to wear on the track (the ones I have now have close to 300 miles and are at least two generations of shoe technology old).  On the bright side, the 41.3 miles (66½km) I ran was my highest weekly total in two months.

               

              Date Workout Type Distance Duration Pace Temp
              1/9/2023   Easy   4.9 mi    50:37 10:20  41
              1/10/2023   Easy   7.9 mi 1:27:33 11:05  33
              1/12/2023   Easy   5.6 mi    59:51 10:42  37
              1/13/2023  3 w/4 @ HMP 8:19 avg. Pace   7.0 mi 1:05:43   9:24  54
              1/14/2023   Easy   4.8 mi    50:36 10:33  35
              1/15/2023   Long 11.1 mi 1:43:38   9:21  36
              5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

              Upcoming race(s): Winter Series #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
              zebano


                Darkwave - I hope the new meds help you get through a full marathon next time though it sounds like you're going to race shorter stuff for awhile. I do think it bodes well that the limited was strictly neurological, it means your training was effective.

                1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

                Fredford66


                Running Musician

                  I decided to finally give my knee and hip a little time off. By skipping the workouts today and Thursday, and having the Wednesday rest day in between, I'm hoping 3 consecutive days off will help a bit. I'll continue with the stretching and PT. I do admit the forecast for Thursday of heavy rain and 38º (3C) made it easier to take that day off.

                  5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

                  Upcoming race(s): Winter Series #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
                  CommanderKeen


                  Cobra Commander Keen

                    Mick - Welcome back! I really liked the Magic Speeds. I can't say why I didn't buy another pair after I wore the ones out.


                    Zebano - Solid week.


                    Caitlin - Nice week as well, and I'm quite glad to hear that news about your dad.

                     

                    Starting to build back a bit now. I for once would like to run a marathon without getting sick afterwards so I can get right back to training without that extra hindrance. Though we haven't talked specifics yet, my coach is on board with my stupidity this year and my training plans are starting to reflect that a bit.

                    I spent several days just outside of Washington, D.C for work last week, with the obvious highlight being a run with DWave.

                    Weekly for period: From: 01/09/2023 To 01/15/2023

                    <caption>Weekly Grid</caption>
                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in ft
                    01/09 1 rabbit 9.01 14.49 01:15:43 08:24 05:14 436
                    01/09 Shaking the 737-700 out of my legs 2.05 3.30 00:16:19 07:58 04:57 43
                    01/10 Tourist-ing 8.76 14.09 01:07:55 07:45 04:49 249
                    01/11 Guided by DWave, powered by kitteh 7.18 11.56 01:08:40 09:34 05:56 230
                    01/12 6x 5' HMe 10.42 16.77 01:16:20 07:20 04:33 233
                    01/13 It's cold away from the water 4.00 6.44 00:35:35 08:54 05:32 138
                    01/14 I could use a garden kraken 15.06 24.23 02:01:43 08:05 05:01 0
                    01/15 Zwift - Queen's Highway in Yorkshire 4.02 6.46 00:34:10 08:30 05:17 0

                    Total distance: 60.50mi

                    5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22

                     

                    Upcoming Races:

                     

                    Heartland 50 - May 6

                    Half Crazy K 2.0


                      Darkwave, sounds like things are trending in a poositive direction.

                       

                      Fred, sometimes taking time off can help. Easier to do that when it is your call and not feeling like it is a doctor giving that advice to everyone.

                      zebano


                        Cobra Keen - Your building back week is still a bigger week than anyone here. I get the frustration however. Anything particularly exciting in your stupid plan this year? Which ultra did you sign up for?

                        1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

                        CommanderKeen


                        Cobra Commander Keen

                          Zebano - I haven't signed up for anything yet, but will before a price hike at the end of the month. Heartland 50 & Heartland 100. I know it's absurd, but I want the buckle that says I did both in a year!

                          5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22

                           

                          Upcoming Races:

                           

                          Heartland 50 - May 6

                          Fredford66


                          Running Musician

                            Darkwave, sounds like things are trending in a poositive direction.

                             

                            Fred, sometimes taking time off can help. Easier to do that when it is your call and not feeling like it is a doctor giving that advice to everyone.

                             

                            So irrational yet so true.

                            5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

                            Upcoming race(s): Winter Series #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
                            ccoakley


                              DW, sounds like a really great marathon experience!  Congratulations on all the extra work it took for you to even get to the start.  Hopefully a longer lasting medication is a game changer.

                               

                              HCK, awesome news on feeling so great on your LR.  That's a lot of treadmilling.

                               

                              Fred, hope the PT sessions and extra days off help.

                               

                              Keen, I think you are going to take to the ultra mindset very well and that ultras are really going to agree with you. And I think it makes perfect sense to go for both races in the same year.  There's a 50k near here that has one in the daylight in Dec and one at night in Jun with a similar bonus for doing both in the same calendar year that's always tempted me.

                               

                              I'm feeling the higher mileage this week so forgoing a workout but energy levels still seem good.  I probably would have cut some of my runs the past few days shorter but my inlaws were visiting and I didn't want to miss out on time out of the house.

                              5k 24:53 (2020) |10k 52:24 (2021) |HM 1:57:14 (2019) |FM 4:24 (2007) |50k 5:57 (2022)

                               

                               


                              Glute Force

                                Weekly for period: From: 16/01/2023 To 22/01/2023

                                Weekly Grid

                                Date

                                Name

                                km

                                Duration

                                Avg/km

                                Elevation Gain
                                in m

                                 

                                16/01

                                Morning Run

                                14.06

                                01:30:23

                                06:26

                                35

                                 

                                17/01

                                Morning Run

                                10.74

                                01:09:23

                                06:28

                                17

                                 

                                18/01

                                Morning Run

                                10.93

                                01:06:54

                                06:07

                                25

                                 

                                19/01

                                Lunch Run

                                11.16

                                01:05:52

                                05:54

                                89

                                 

                                20/01

                                Morning Run

                                15.19

                                01:40:05

                                06:35

                                241

                                 

                                Total distance: 62.08k

                                 

                                Week 3 of 16 in the bag. Will be taking 3 days off skiing now, that's why I am early (or spying for the CIA, as Flavio would put it). Work smarter, not harder 😊

                                 

                                Will start to include a >2-hour run next week. I would like to be at around 80k peak weekly training in a month, I plan to go skiing again in Feb for a week towards the end. Otherwise, I am only doing 2 quality sessions per week, and usually embedded in loads of easy running. So far so good – weather is really crap, very cold. But not wet & windy, this makes it easier.

                                 

                                DW: congrats on the Houston Marathon, read the blog and bummed to read of your troubles during the last couple of miles.

                                 

                                Keen: I really like the magic speeds, but I find them oddly shaped – they have that padding on the heel and no matter how I tie the laces, if I run too long in them, I get blisters. Thinking of taking the carpet knife and get to work….

                                 

                                Fred: hope this sorts out soon! Hope Netflix/Hulu/Disney+ etc have loads of insipirational documentaries up. Just watched the 14 Peaks where someone climbed all of the 14 8k mountains in the same year. Crazy endeavour.

                                 

                                All: thanks for the warm welcome. Everyone is so blazing fast around here, even though this is the thread for the slow folks haha. Hope everyone is having a good week so far.

                                 

                                Re Hokas: had the Cliftons, didn’t really like them. Have a pair of Bondi’s – they are super heavy, but helped me post injury to slowly get back into it. But the Mach 4 are really cool. Super light, super comfy. I will probably have to retire them by mile 400 due to the outer sole, but I have to say that is a pretty good mile per dollar (both around $80 as they were on clearance given the new model). They have so many different models, it took me a while to find my go to Hoka.