Competitive Jerks Racing and Training - 2023 (Read 244 times)

flavio1980


Intl. correspondent

    Mark - That's a very interesting workout, I like it when the pace gets progressively faster.
    I was lurking on the other thread and saw you mentioning how hard it is when you're trying to go back to the previous weekly mileage.
    I've realised I have to do that a lot, no wonder running is so hard some times.
    I had a lighter injury leading to my 10K race back in November due to doing a strong strength training session the day after a hilly 10k race.
    And then now got this cold that knocked me out for 2 weeks.
    Also I should point out it's interesting how consistency is apparently masculine in English, whereas it's feminine in latin languages.
    But regardless of gender, it's really very important cause if you have to constantly repeat the very hard work that is coming back up in mileage, it's easy to burn out.

     

    Steve - Speaking about consistency, you have been extraordinarily consistent, kudos!

     

    me - First week back and it's so hard on the body. I have a lot of soreness at the moment which should hopefully pass by mid next week.

    Also, whatever bug caught me back in December was attacking me again this week, but it seems my immune system finally learned how to deal with it.

    I would really like to start a race where I don't have any interruptions in the last 8 weeks leading to the race, hopefully I can find that after this one.

    I spoke briefly the other day about the importance of single leg balance for running. The author behind that as I mentioned is coach Eric Orton. He explains better in his book "The cool impossible" but the gist of it is that real strength starts at the feet, specially the foot arch.

    That's why he prescribes variations of single leg balancing exercises, one of which involves lifting your heels slightly off the ground, so that the arch has to work very hard to keep you balanced. He mentions that initially you will feel it more in your calves, but as you grow stronger, you will start to feel it on the arches of your feet and the butt.

    To be honest this sounds like a very interesting theory and I plan on implementing it little by little during my weeks.

     

    I do have a life long dream of eventually being able to run in "barefoot shoes" for my easy runs. Plenty of reasons for that, for one running without cushioning forces you to use proper form which leads to longevity. But also because these barefoot shoes last forever and use very little space.

    For the time being, I'm happy to walk around in Xeroshoes Prios and a pair of Feelmax Osma 7, both of which are very comfortable. I also run the short distance between home and the gym (maybe 600m) in the Osmas and I feel like after maybe 4 or 5 years I'm finally beginning to understand the mechanics behind running with these shoes. The Osmas have a very thin sole, only 3.5mm.

    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
    01/10 50' E 5.82 9.37 00:49:54 08:34 05:20 322
    01/11 9x (2'on 2' off) on avg 3:55/6:16 6.89 11.08 00:54:00 07:50 04:52 253
    01/12 60' E 7.19 11.57 00:59:56 08:20 05:11 404
    01/14 10x (90s on 90s off) avg 3:36/5:45 7.49 12.06 00:56:13 07:30 04:40 279
    01/15 70' E 8.84 14.22 01:10:01 07:55 04:55 472

    Total distance: 36.23mi

    PRs: 1500 4:54.1 2019 - 5K 17:56 2021 HM 1:21:59 2021

    Up next: 10K corrida das 4 estacoes - Coimbra/Portugal 2023-02-05

    Tool to generate Strava weekly

    CommanderKeen


    Cobra Commander Keen

      DWave across 5k in 25:44, undoubtedly taking things easy in the crowded start and before dawn (full sunrise in 3 minutes).

       

      10k in 49:44.

       

      15k in 1:13:48, keeping pace from the previous 5k.

      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

      JMac11


      RIP Milkman

        Was just going to ask if anyone was tracking her, i got it all loaded and then realized I didn't know her last name! Thank you.

         

        DWave across 5k in 25:44, undoubtedly taking things easy in the crowded start and before dawn (full sunrise in 3 minutes).

         

        10k in 49:44.

         

        15k in 1:13:48, keeping pace from the previous 5k.

        5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19) 

         

         

        CommanderKeen


        Cobra Commander Keen

          Was just going to ask if anyone was tracking her, i got it all loaded and then realized I didn't know her last name! Thank you.

           

           

          Just for fun, one of these days I might sign up for a race under my username here.

          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

          CommanderKeen


          Cobra Commander Keen

            5k in 25:44, undoubtedly taking things easy in the crowded start and before dawn (full sunrise in 3 minutes).

             

            10k in 49:44.

             

            15k in 1:13:48, keeping pace from the previous 5k.

             

            Halfway in 1:43:04, pace unchanged over the last 11k.

            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

            JMac11


            RIP Milkman

              Looks like trying to negative split and get under Chicago is a reasonable goal here!

              5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19) 

               

               

              CommanderKeen


              Cobra Commander Keen

                5k in 25:44, undoubtedly taking things easy in the crowded start and before dawn (full sunrise in 3 minutes).

                 

                10k in 49:44.

                 

                15k in 1:13:48, keeping pace from the previous 5k.

                 

                Halfway in 1:43:04, pace unchanged over the last 11k.

                 

                25k in 2:01:42, dropped the pace a couple seconds per mile since the half, nicely done.

                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

                DavePNW


                  Looks like it’s 62 degrees right now, not quite as warm as yesterday’s forecast indicated. It’ll start really warming up over the next couple hours, good incentive to get this thing done quickly!

                  Dave

                  CommanderKeen


                  Cobra Commander Keen

                    Looks like it’s 62 degrees right now, not quite as warm as yesterday’s forecast indicated. It’ll start really warming up over the next couple hours, good incentive to get this thing done quickly!

                     

                    Definitely not ideal marathoning weather, but the appearance (and my hope) is that she's doing well.

                    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

                    CommanderKeen


                    Cobra Commander Keen

                      5k in 25:44, undoubtedly taking things easy in the crowded start and before dawn (full sunrise in 3 minutes).

                       

                      10k in 49:44.

                       

                      15k in 1:13:48, keeping pace from the previous 5k.

                       

                      Halfway in 1:43:04, pace unchanged over the last 11k.

                       

                      25k in 2:01:42, dropped the pace a couple seconds per mile since the half, nicely done.

                       

                      30k in 2:25:59, giving some time back.

                       

                      35k in 2:50:34.

                       

                      40k in 3:15:30.

                       

                      3:26:24, handily notching qualifiers for NYC, Boston, Chicago

                      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

                      DavePNW


                        Fairly steady pacing and nice work on a warm day! Ended up 66 degrees, 72% humidity at the finish.

                         

                        AG placing 7/328! (Potentially subject to change of course.)

                        Dave

                        JMac11


                        RIP Milkman

                          These both point to a great race, well done!

                           

                          Fairly steady pacing and nice work on a warm day! Ended up 66 degrees, 72% humidity at the finish.

                           

                          AG placing 7/328! (Potentially subject to change of course.)

                          5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19) 

                           

                           

                          DavePNW


                            Incidentally, the winner of the F45-49 AG ran a 2:44! That was 20 min ahead of 2nd and 32 min ahead of 3rd.

                            Dave

                            SteveChCh


                            Hot Weather Complainer

                              Now that's how to execute!  Great race darkwave

                              5km: 18:53 12/22 │ 10km: 40:49 2/22 │ HM: 1:27:32* 5/22 │ M: 3:35:02 10/22

                              *Net Downhill.  Flat course PR:  1:29:25 6/16

                              Upcoming Races:

                              Motorway Half Marathon February 26, 2023, City to Surf 12km March 19, 2023, Christchurch Marathon April 16, 2023

                              Fishyone


                                Great Race Darkwave!

                                5K 19:18 (2014), 10K 39:40 (2022), 1/2 1:29:07 (2015), full 2:58:36 (2015)