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

Half Crazy K 2.0


    Fred's got my vote for Thread Lord

    runethechamp


      Fred's hot my vote for Thread Lord

      I didn't know you had those types of feelings for him 

      5k: 20:32 (1/17)  |  HM: 1:34:37 (2/18)  |  FM: 3:31:37 (3/18)

       

      Getting back into it

      Half Crazy K 2.0


         guess who typed on a phone without reading glasses.

        SteveChCh


        Hot Weather Complainer

          I, for one, welcome our hot new overlord

          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

          Fredford66


          Waltons ThreadLord

            I, for one, welcome our hot new overlord

             

            Now that's what I like to hear.

            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): Firecracker 4-miler, 7/4

             

            Marky_Mark_17


              I’m not sure we’ve had a hot overlord before but I’m on board! Thanks Fred.

              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


                Another week in the bag, bit of summer misery involved. This summer was supposed to allegedly be hot and dry due to El Nino conditions, but so far it seems suspiciously like the usual humid mess.  Lots of hills also.

                 

                Weekly for period: From: 18/12/2023 To 24/12/2023

                <caption>Weekly Grid</caption>
                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in m
                18/12 That run where a wine rack lay discarded by the road 5.19 8.35 00:37:51 07:18 04:32 141
                19/12 That run where we’ve reached the “singlet optional” part of the running year 9.34 15.03 01:07:22 07:13 04:29 175
                20/12 That run with the rare December fog 🌫️ 10.70 17.22 01:09:37 06:30 04:03 78
                21/12 That run with some more hills, and a little more fog 10.60 17.06 01:14:39 07:03 04:23 179
                22/12 That run where I’m glad it wasn’t a workout day 3.38 5.44 00:25:13 07:28 04:38 41
                23/12 That run with the most humid suckage of summer thus far 10.72 17.25 01:07:17 06:17 03:54 18
                24/12 That run with the devil’s armpit 13.09 21.05 01:35:02 07:16 04:31 210

                Totals: Time: 07:17:01 - 🦅Imperial: 63.02 mi - Metric: 101.40 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"

                JamesD


                JamesD

                  All hail Thread Lord Fred!

                   

                  My knee was a bit better for most of the week, though it felt stiff & sore again after I stood on hard floors for a long time Friday doing last-minute shopping.  Seems like it’s gradually improving, but I doubt I’ll be able to start back with tempo runs in time for any of the January halfs I was considering.  The paces of Wednesday's and Saturday's outdoor runs were pretty good, maybe because of the cool (by my standards) weather, but it seems like I haven't lost much base fitness.  The pool running seems to be going well.

                   

                  Sun - 8.3 miles in park PM @ 8:49

                  Mon - 65 minutes pool running

                  Tues - 7.5 miles very slow treadmill (46:25 AM/44 PM) + 0:40 walk breaks/6 mins

                  Weds - 9.3 miles in park PM @ 8:24

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

                  Fri - 70 minutes pool running

                  Sat - 10.1 miles in park PM @ 8:32

                   

                  Total - 42.7 miles

                  YTD Average - 36.1 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


                    Mark and James - nice weeks.

                     

                    It's been humid here too.  Sat and Sun especially.  Had relatively my best ParkRun of the year yesterday, was 5s slower than my 2023 best.  Course is circa 30s slower than a quick course.  Managed to negative split, it was warm and very humid, so given the conditions I was quite pleased.  Also was a tad sore from Thursday strength session.

                     

                    I'll be racing it again this coming Saturday, so if conditions are good, then a 2023 best is on.

                     

                    Thursday was club run, which involved possibly my slowest ever km in 31 minutes, as we went onto some rather overgrown trails.  So a few gorse scratches etc., we managed to find a decent track eventually and got back just in time whilst the bar's kitchen was still open, and had our club Xmas dinner and beer.  Ran there, and back, if you're wondering why the short runs before and after.

                     

                    Bike rides were to and from the gym (strength work).

                     

                    Two strength sessions for the week, plus below.

                     

                    Weekly for period: From: 18/12/2023 To 24/12/2023

                    <caption>Weekly Grid</caption>
                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in m
                    18/12 Morning Run 2.03 3.27 00:20:01 09:52 06:07 7
                    18/12 Afternoon Ride 1.93 3.10 00:11:31 05:58 03:43 22
                    18/12 Afternoon Ride 0.33 0.53 00:02:05 06:19 03:56 0
                    18/12 Evening Ride 1.60 2.57 00:10:32 06:35 04:06 7
                    19/12 Evening Run - 3 * (8:00 @ HMP & 1:00 Walk) 6.43 10.35 00:55:02 08:34 05:19 31
                    20/12 Evening Run 6.39 10.28 00:59:59 09:23 05:50 49
                    21/12 Morning Ride 1.58 2.54 00:09:47 06:12 03:51 20
                    21/12 Morning Ride 1.59 2.57 00:09:48 06:10 03:49 10
                    21/12 Afternoon Run 1.00 1.62 00:10:14 10:14 06:19 19
                    21/12 Trentham Harriers Club Run 4.84 7.79 01:22:54 17:08 10:39 133
                    21/12 Evening Run 1.07 1.72 00:11:24 10:39 06:38 11
                    22/12 Morning Run 3.00 4.82 00:28:20 09:27 05:53 23
                    23/12 Warm Up 1 2.20 3.54 00:20:50 09:28 05:53 12
                    23/12 Warm Up 2 0.20 0.32 00:01:48 09:00 05:38 0
                    23/12 Trentham ParkRun 20:39 3.10 4.99 00:20:40 06:40 04:08 16
                    23/12 Cool Down 2.36 3.80 00:24:13 10:16 06:22 23
                    24/12 Morning Run - 2 * (12:00 @30k Pace & 1:00 Walk) 6.48 10.42 00:54:51 08:28 05:16 31

                    Totals: Time: 07:13:59 - 🦅Imperial: 39.10 mi - Metric: 62.92 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 - Wow, that must be a hell of an overgrown trail.  Nice work on the Park Run, you need a trip to Christchurch to get to do one on a fast course.  Incidentally, Hagley had the biggest ever turnout beating the old record by 75 people yesterday.  Pretty solid for what is already the biggest Park Run in New Zealand.

                       

                      Mark - That's a great comeback week, huge.  It's been humid here too, yesterday it was 98%, although only 20C when I ran, but I was totally drenched by the end.  I didn't mind it too much with the cloud cover, but with sun it would have been miserable.

                       

                      James - there's a lesson there - no more Christmas shopping.

                       

                      me - No hill repeats this week, and a slow build into the week before a big weekend.  Pretty warm on Wednesday, Thursday and Sunday (finally), about 28-30C when I ran.  All easy runs but I probably didn't up my fluid intake enough on Wednesday night, so Thursday morning was a bit miserable due to dehydration.

                       

                      Merry Christmas everyone!  Just a short recovery run for me on Christmas morning.

                       

                      Weekly for period: From: 18/12/2023 To 24/12/2023

                      <caption>Weekly Grid</caption>
                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in m
                      18/12 Warm up 0.33 0.54 00:03:03 09:15 05:39 0
                      18/12 Easy med long 8.96 14.41 01:15:24 08:25 05:14 27
                      20/12 Warm up 0.34 0.54 00:03:09 09:16 05:50 0
                      20/12 Easy hour 7.49 12.05 01:02:20 08:19 05:10 8
                      21/12 Warm up 0.34 0.54 00:03:02 08:55 05:37 0
                      21/12 Easy hour 7.48 12.04 01:03:08 08:26 05:15 24
                      21/12 Warm up 0.34 0.55 00:03:05 09:04 05:36 0
                      21/12 Thursday Double 3.77 6.06 00:31:38 08:23 05:13 12
                      22/12 Warm up 0.33 0.53 00:03:03 09:15 05:45 0
                      22/12 Friday Strides - 6 x 15 seconds 5.03 8.09 00:42:15 08:24 05:13 17
                      23/12 Warm up 0.32 0.52 00:03:05 09:38 05:56 0
                      23/12 30 mins AeT into 3 x 60 seconds, 3 x 30 seconds hard 10.23 16.46 01:18:55 07:43 04:48 11
                      24/12 Warm up 0.35 0.56 00:03:08 08:57 05:36 0
                      24/12 Easy Sunday 14.98 24.10 02:05:23 08:22 05:12 29

                      Totals: Time: 08:20:38 - 🦅Imperial: 60.29 mi - Metric: 97.00 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

                      Alexander R


                          1st Overall.  I had never won a race in my life. 

                         

                        Fred, congratulations on the overall win!! Taking the entire race is very special, and rare for all of us. Well done.

                          For those about to Thread Lord, we salute you.

                          50+ age-group PBs:  Half Perish 1:24:24 (June '23 Road Race) - 10km 37:52 (2022 Local Road Champs) - Track 5km 18:49 (Aug '22) - Perish Run 3:17:42

                          2024 Goals: Road/Track 10km Sub 38:00 - 5km Sub 18:30

                           

                           

                          Fishyone


                            Hashiritai The spies over here told me you are running Boston this year.  How's the training going?  A cross-thread meet-up would be cool if you're up to it.  16 weeks to go hope your training is going well if you've started!

                            5K 18:36 (2023), 10K 39:40 (2022), 1/2 1:24:37 (2023), full 2:58:36 (2015) 

                            Marky_Mark_17


                              Belated Merry Xmas everyone!

                               

                              Couple of busy days with family stuff, including catching up with my brother as well as my sister in law and nephews who I haven't seen in 5 years!

                              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"

                                Belated Merry Xmas everyone!

                                 

                                Couple of busy days with family stuff, including catching up with my brother as well as my sister in law and nephews who I haven't seen in 5 years!

                                 

                                Belated Merry Christmas from me to everyone here. It's the countdown to 2024, new goals, new opportunity to shine, new races, new friends, no injuries, only PRs.

                                 

                                Fred thank you for taking care of the thread, hot or not!

                                 

                                @Rune & Half Crazy - that was one nice typo! Youwon't be expelled in 2024, that's for sure Smile

                                 

                                James nice week despite the knee and really nice average too.

                                 

                                My year in retrospect (runalyze makes it so easy):

                                • 19km of vertical
                                • 306h of running (3'020 km), 47h of cycling (1'040km), 1h of swimming (1km - there was a lake crossing event I did), 18h of other activities, mostly hiking and tennis.
                                • Average pace of 6:05/km which isn't something I look at much, but its down by 25 seconds vs. 2022
                                • 253Watts (average?) output? I have no idea what this means, but it was 236W in 2022 Smile Could probably fire up a light bulb for 2 minutes with that.
                                • I ran two marathons - one where I fell apart after 32km and had to jog the rest home and one where I held the goal pace for 39km and then ran easy for the rest. I am very glad with how the second race went and I want to repeat it in 2024.

                                My goals for next year:

                                • One spring marathon (maybe Paris in early April?) or alternatively another fall marathon. Regardless of the order, I will also try and bring down my half marathon time. 
                                • Stay healthy & lose some weight (I am around 7 pounds above my lowest in 2023 and don't feel great about it).
                                • Incorporate some weight training
                                • Play more tennis, this is a lot of fun.

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

                                 

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