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

Half Crazy K 2.0


    I guess my question would be how many people, other than me, post only here and what's the count of regulars on the other thread so I can get an idea what the size of the combined thread would be.  I have trouble keeping up with just the people here, but if the incremental change in population for a combined thread isn't high, then I may be able to keep up on a single thread.

     

    Me. I only post there occasionally.  Usually it's if I can offer details on local courses.

     

    I agree with Mark. This year there seems to be one individual that stirs up stuff. In the past, I feel there were a very small number of folks who were rather elitist (none currently posting).

    Marky_Mark_17


      I guess my question would be how many people, other than me, post only here and what's the count of regulars on the other thread so I can get an idea what the size of the combined thread would be.  I have trouble keeping up with just the people here, but if the incremental change in population for a combined thread isn't high, then I may be able to keep up on a single thread.

       

      JamesD and Watson generally only post on here as well, so that's at least 4.

       

      As for the other thread, there's probably 10+ active regulars there at the moment (including double-posters like Darkwave, Steve and me).  It's probably coming into a quieter patch at the moment, the activity tends to peak around northern hemisphere spring and fall.

      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: Waterfront HM, 7 Apr, 1:15:48

      Up next: Runway5, 4 May

      "CONSISTENCY IS KING"

      watsonc123


        Cool, I am in the Bay Area once every other year or so - and usually around July/August. So I might go up there. Watson I believe also mentioned running some beautiful trails near Muir beach if I recall correctly.

         

        I've never been to the US!  So probably not me!

        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

        watsonc123


          Yeah, I generally only post here.

           

          A few times on the other thread re peoples races incl. of course the infamous Steve marathon cramp.

           

          But mainly on here as the double posting seems a pain.  Plus I want a civilized thread.  Although the other thread really only has one person whose posts are poor, which we can just call out.

          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

            I've never posted in the other thread, but I'm ok with combining if others want to.

            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

            Fredford66


            Waltons ThreadLord

              I struggle just to keep up with the people here and can't imagine being able to do it with 20+ people.  If nobody else stays "here" I guess I'll go "there' and give it a try, though it sounds like there is a small core of people leaning towards staying "here."

              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; Running is Back 10k, 5/12

               

              SteveChCh


              Hot Weather Complainer

                I'm definitely interested in still following people on both threads so if 2 threads stops us losing people, no big deal for me.  I do wonder about posting my weeklies on both but if people from here never go there, I feel less silly about doing it.

                 

                watson - I had a session with Caden Shields yesterday and his advice, since everything else has been tried, is to vary my pace within the race to change up my mechanics because something about marathon pace for extended periods doesn't agree with me.  He said either a progression (had already been thinking along those lines with my coach) or a deliberate positive split, go out at 3:05 pace then try and hold on for 3:14ish (my current goal to try and Boston qualify as a back up to New York).  I think option 2 is something I may try after a successful marathon or 2 but sounds too much like a suffer fest.

                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

                Selwyn Marathon June 2, 2024

                Dunedin Half Marathon September 15, 2024

                SteveChCh


                Hot Weather Complainer

                  My week - More of the same, week 2 of the hill rep base build block.  I changed the route on the hills slightly to avoid a narrow road with no paths which meant I had to go through Victoria Park which is much steeper so it felt harder for longer this week - the hills start to level off in the last 1.5 reps so even with the fatigue it's much easier to lift the pace.

                   

                  Weekly for period: From: 04/12/2023 To 10/12/2023

                  <caption>Weekly Grid</caption>

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in m
                  04/12 Warm up 0.33 0.54 00:03:04 09:18 05:41 0
                  04/12 Easy hour 7.52 12.11 01:03:27 08:26 05:14 23
                  05/12 Warm up 0.33 0.52 00:03:01 09:08 05:48 0
                  05/12 Shakeout 3.75 6.04 00:31:36 08:26 05:14 11
                  06/12 Warm up 0.32 0.52 00:03:13 10:03 06:11 0
                  06/12 Med long with pick ups to finish 9.86 15.87 01:21:05 08:13 05:07 11
                  07/12 Warm up 0.33 0.53 00:03:04 09:18 05:47 0
                  07/12 Easy hour 7.50 12.06 01:02:54 08:23 05:13 23
                  07/12 Warm up 0.33 0.54 00:03:02 09:12 05:37 0
                  07/12 Thursday Double 3.89 6.25 00:32:43 08:25 05:14 12
                  09/12 Warm up 0.36 0.58 00:03:29 09:41 06:00 0
                  09/12 Hill repeats - 5 x 5 mins 9.33 15.02 01:22:56 08:53 05:31 349
                  10/12 Warm up 0.34 0.54 00:03:02 08:55 05:37 0
                  10/12 Easy Sunday 12.90 20.76 01:48:17 08:24 05:13 37

                   

                  Totals: Time: 08:04:53 - 🦅Imperial: 57.10 mi - Metric: 91.88 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

                  Selwyn Marathon June 2, 2024

                  Dunedin Half Marathon September 15, 2024

                  JamesD


                  JamesD

                    My left knee is still giving me trouble.  It feels fine when I walk and isn’t too bad when I run steady pace or slower because I don’t bend it all that much, but whenever I bend it more than about 60 degrees to squat or take stairs, pushing up hurts.  I’ve had this before, and sometimes it gradually gets better and sometimes it gradually gets worse.  Not sure which it’s doing now.  I've cut out the swimming to give it some rest.  Considering all that, the mileage was ok; I don’t feel like I’m building strength or speed, but I’m not losing fitness either, just maintaining.

                     

                    Sun - off resting knee

                    Mon - 8.3 miles in park PM @ 8:45

                    Tues - 7.5 miles very slow treadmill (30:25 AM/60:00 PM) + 0:40 walk breaks/6 mins

                    Weds - 8.3 miles in park AM @ 8:41

                    Thurs - off resting knee

                    Fri - 10.1 miles in park AM cold @ 8:49

                    Sat - 7.5 miles very slow treadmill (60:25 AM/30:00 PM) + 0:40 walk breaks/6 mins 

                     

                    Total - 41.7 miles

                    YTD Average - 36.3 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

                    watsonc123


                      James - nice week.  I hope the knee gets better.

                       

                      Steve - I like the progression idea much, much more.  I noticed you did warm up runs for your races, which TBH for a 3+ hour marathon runner has a poor risk-reward ratio.  A progression means no warm up required.

                       

                      Positive split is what you've done already!  So I really don't like that idea much.

                       

                      My week was good.  Two strength session, a mobility session, plus below:

                       

                      Weekly for period: From: 04/12/2023 To 10/12/2023

                      <caption>Weekly Grid</caption>
                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in m
                      04/12 Afternoon Run - 3 * (8:00 @ HMP & 1:00 Walk) 6.44 10.36 00:55:02 08:33 05:19 33
                      05/12 Evening Run 4.66 7.50 00:45:00 09:39 06:00 18
                      06/12 Evening Run - 2 * (12:00 @ 30k Pace & 1:00 Walk) 6.42 10.33 00:55:02 08:34 05:20 33
                      07/12 Afternoon Run 4.84 7.79 00:45:01 09:18 05:47 21
                      08/12 Morning Ride 1.58 2.54 00:09:53 06:15 03:53 21
                      08/12 Morning Ride 1.58 2.54 00:08:59 05:41 03:32 11
                      08/12 Afternoon Run - 16 * (1:30 @ 10k Pace & 1:00 Walk) 7.32 11.77 01:04:56 08:52 05:31 37
                      09/12 Morning Run 12.91 20.77 02:00:00 09:18 05:47 55
                      10/12 Morning Ride 0.00 0.00 00:10:09 00:00 00:00 0
                      10/12 Afternoon Run 2.44 3.93 00:22:59 09:25 05:51 17

                      Totals: Time: 07:17:01 - 🦅Imperial: 45.03 mi - Metric: 72.46 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

                      SteveChCh


                      Hot Weather Complainer

                        watson - very nice week.  Do you have any target races?

                         

                        I did warm ups before each marathon but they were really just very short, slow jogs to make sure everything felt right with shoes etc.  The progression is what I'll be looking at for sure - I think the deliberate positive split idea is to force me to run at a pace which mechanically is more natural but the blow up risk is too great.  Planning a progression to get a specific time goal and executing it without a fade sounds extremely difficult.  I think the BQ idea is better left as a bonus given there's so much margin for error.  My main goal will be to find a method that avoids or at least minimises cramp.

                        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

                        Selwyn Marathon June 2, 2024

                        Dunedin Half Marathon September 15, 2024

                           

                          I've never been to the US!  So probably not me!

                           

                          Ah bummer might have been Steve then? Or someone else from far away.

                           

                          James hope the knee gets better soon! I tend to just take it easy and sometimes those pains and aches just go away; hope this will be the case for you too. I am 100% sure that I get some sort of operation recommendation, if I have some knee pain and go and see a doctor. They need to make a living too, I guess.

                           

                          Steve - nice week! Doubles on Thursday and your Half is still like 2 1/2 months away, plus the marathon in April. You are building nicely. Agree with Mikkey who thinks you should be able to achieve big things. Not sure how that Moose Mug thing is calculated though.

                           

                          Wullie ran a great marathon. Amazing, didn't put in a lot of mileage, just ran it somehow. Crazy fitness, same as Watson. Speaking of which nice work - 7 hours and nice mileage too. I am envious.

                           

                          Thread discussion - we didn't really considered the the competitive runners there. I think they are happy with their thread and not sure they would appreciate being in a more crowded thread. So maybe we should probably just leave it as is. And hope its not too much work for the fast Waltons to post on both threads re race reports and weeklies.

                           

                          My week was very very light - 3 runs with 2 workouts, 1 tennis session, 1 bike session. I wanted to do more, but the weather has been really bad and I don't yet own a TM. Still looking for the right one. I am thinking of running a half marathon in Feb and a spring marathon - likely the one in my home town. But need to start working on fitness again....

                           

                          Weekly for period: From: 04/12/2023 To 10/12/2023

                          <caption>Weekly Grid</caption>
                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          04/12 Icey 5x1k around 4:30pace where sidewalks allowed.....only rolled the ankle once 6.84 11.01 01:00:42 08:52 05:31 73
                          05/12 3xMile at T-pace & 4x200R 7.65 12.31 01:09:08 09:02 05:37 55
                          06/12 Easy Runch followed by a heavy lunch 7.03 11.31 01:11:13 10:08 06:18 67
                          08/12 Evening Tennis 0.15 0.24 00:55:53 372:33 232:51 0
                          10/12 Morning Ride 15.56 25.03 01:21:16 05:13 03:15 0

                          Totals: Time: 05:38:12 - 🦅Imperial: 21.68 mi - Metric: 34.88 km

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

                           

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

                          darkwave


                          Mother of Cats

                            60 miles running and 1000 yards swimming.
                            M: 8.5 miles very easy (9:29) and streaming yoga
                            T: 10 miles, including 15 ~400s starting at 1:40 and ending at 1:36. Recoveries started too long (1:40-2:00) but were shortened to 60-70 seconds by the end. Followed with leg strengthwork and 500 yards recovery swimming.
                            W: Streaming yoga and 8.5 miles very easy (9:41)
                            Th: Upperbody weights/core and 6 miles very easy (10:24) on trails.
                            F: 8 miles, including a 1600 in 7:06 and some strides, followed by injury prevention work.
                            Sa: 4 miles very easy (9:37) and streaming pilates.
                            Su: 3 miles warm-up, 15K race in 1:08:04, and 2.5 miles cooldown. Followed with injury prevention work and 500 yards recovery swimming.

                             

                            Tuesday's workout is best explained by a pair of pictures (second and third on this Instagram link). Our local track is a mess.  We did "400s" by starting after the plywood road and finishing before, while also running wide to avoid the fencing on the inner lanes.

                             

                            I did a tune-up race for Houston this weekend. I was slow but thought I raced well and was overall happy with it. It was a good tune-up. Race report here.

                             

                            No pool-running this week, just because I pool-ran Sunday of last week and will pool-run tomorrow.

                             

                            Will try to catch-up on shoutouts.

                            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.

                            watsonc123


                              Steve - is BQ because you want to do Boston?  Or just a nice to say you got a BQ time?

                               

                              Darkwave - nice RR.  My favorite part:

                              Once in there, I navigated to the correct proportion of supershoes versus hydration packs.

                              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

                                Steve - is BQ because you want to do Boston?  Or just a nice to say you got a BQ time?

                                 

                                 

                                Definitely to do it!  I don't care about qualifying for a race if I don't want to do it...it's a back up plan given my small chance of getting into New York even with my qualifier.  I'll know by Christchurch if I'm in or not and with Boston, I'll definitely be in if I meet the standard.  It's just that the standard is unknown...

                                 

                                darkwave - What was the awful pop music?  You definitely had some challenges in that race, with the residual medication impact, warmer weather than you've trained in and the wind...then the downpour.  It is what it is, but I think you are justified in some weather complaining.  All things considered, that's a very good result and placing.  I wouldn't write off being at the peak of marathon training as another reason why you didn't have the extra gears.

                                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

                                Selwyn Marathon June 2, 2024

                                Dunedin Half Marathon September 15, 2024