Forums >Racing>Competitive Jerks Racing and Training - 2023
Thanks everyone!
Dave - congratulations on the great race! I'd defintiely be happy with that one. Is the course certified, per chance? That would put an end to the questions/calculations.
According to the website: USATF Certified Course #WA15002LB.
Dave
Mother of Cats
I'll go ahead and post two weeks, since I didn't get around to it last week:
Week 1:
46 miles running,1000 yards swimming, and 3 hours pool-running.M: 90 minutes pool-running and streaming yogaT: 10.5 miles on the treadmill, including a workout of 10 minutes at tempo effort (8.5-8.7 mph), 4x3:15 at 9.1-9.3 mph, and 4x0:30 at 9.6-9.9 mph (4 minutes recovery after the tempo, 2:30 recovery after the 3:15 intervals, and 1:30 recovery after the 30 second intervals). Followed with leg strengthwork and 500 yards recovery swimming.W: 10 miles very easy (10:27) run commuting with backpack and streaming yoga.Th: 90 minutes pool-running and upper body weights/core.F: 8.5 miles, including some 400s, 200s, and 100s at 5K effort.Sa: 5.5 miles very easy (9:50)Su: 12 miles, including 5K race in 22:33 - followed with 500 yards recovery swimming.
Week 2:
57 miles running, 1500 yards swimming, and 3 hours pool-running.M: 90 minutes pool-running and streaming yogaT: 2.5 miles (10:03 - included some infield running), 6 miles (10:16 - included some trail running) and upper body weights/core.W: 10.5 miles, including a track workout of 2x3200, 2x200 in 14:16 (7:08/7:08), 14:14 (7:10/7:04), 49, and 48. Recoveries of 5:15 and 5:30 after the 3200s, full recovery for 200s. Followed with leg strengthwork and 500 yards recovery swimming.Th: 90 minutes pool-running and upper body weights/coreF: 10 miles, including 6 Iwo Jima hills (alternate version - 2:30 up, about 1:20 jog, 30 second stride, 60 seconds to bottom). Followed with leg strengthwork and 500 yards recovery swimming.Sa: 11.5 miles (10:10 - including some trail running) plus drills/strides, followed by streaming yoga.Su: 16 miles progressive, split as the first 7 miles averaging 9:30 pace, the next 5 miles averaging 8:19 pace, and the next 4 miles averaging 7:43 pace, plus a half-mile cooldown. Followed with injury prevention work and 500 yards recovery swimming.
The most notable parts of week 1 were a treadmill workout on Tuesday due to bad air quality and a lousy race on Sunday due to lack of fitness, getting stuck in traffic, and not handling downhill running very well. Race report.
Had to go into the office multiple times so that's my excuse for not posting that week (commuting time takes away from thread participation time).
Week 2 was solid but exposed that I need to do a lot more tempo work (which is what gets me in shape). I've also been subbing for my running coach this week while he's on vacation, so that's my excuse for not posting much this week.
I've been doing several miles of most easy runs either in grass, on an infield, or on a trail to build ankle strength and foot proprioception, and that's definitely slowed my easy runs a bit.
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.
Hot Weather Complainer
Thanks everyone! According to the website: USATF Certified Course #WA15002LB.
In that case, no need to calculate anything. It’s a sub 1:29. Great time
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
Dunedin Half Marathon September 15, 2024
Congrats again, Dave!
Also - I came across this earlier this week and I feel like this crew would be particularly appreciative:
Dave Incredible! Really nice run. The consistency is paying off and I'm with the others a Marathon PR is next
Feels like groundhog day a bit which I think is good...Weekly mileage staying consistent Workout Wednesday was really encouraging.
My week:
5K 18:36 (2023), 10K 39:40 (2022), 1/2 1:24:37 (2023), full 2:58:36 (2015)
Wow Fishy - 70 miles!!! Nice!
DW - nice running weeks!
13+ miles today for me! 96oF. Didn't run that long for weeks! Hope it's the beginning of getting back to shape! I think I found some peace for myself in running and weight lifting/strength training - two days a week strength training - the rest of the days - running. Strength training is a must, there is no questions in my mind now - if I want to look like a normal person when I am 70, not like an old frail granddad. Anyway... Excited to have this 13+ miles run - better things are ahead I hope.
paces PRs - 5K - 5:48 / 10K - 6:05 / HM - 6:14 / FM - 6:26 per mile
Not an 80%er
Mmerkle - Thanks, my 10K PR is soft and it shows, I probably shouldn't be able to complete that workout at true 10k pace.Also, acclimating to heat running at or near noon is a very hard task, not unless you've lived near the Equator most of your life. Peak summer UV index is no joke.Have you worn any special gear to protect from the sun ? Like UPF 50 big hat (something that covers your neck) and UPF 50 long sleeve t-shirt ? That could help, as well as copious amounts of sun block.
Cal - 20' + 3' + 10' is 33 minutes. Plus 15' warm up and 15' cool down that makes a total of 1h03.
Dave - Kudos! That must have felt excellent to have that kind of break through 👏💪
Steve - That 5k is gonna be fun!
DW - Ugh, commuting is just the second biggest time waster there is, is it not? (First time waster is anytime you have to deal with government bureaucracy 😁 )
PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021
Up next: some 800m race (or time trials)
Tool to generate Strava weekly
It felt amazing and I’m still in disbelief. The best I ever imagined was something in the 1:30s; sub-1:30 was never in my head much less 1:29. Marathon PR? Hell yeah! Have not yet registered but current plan is a race on 9/16, 7 weeks from now...conveniently on the same downhill course! McMillan coverts this half time to 3:07—lolol. My PR is Chicago last year at 3:17:48 (which was a PR by 4.5 min). My spring goal was to better that to sub-3:15, but that race didn’t happen, so that was going to be my fall goal. Now...maybe 3:12? IDK, we’ll see.
I had also planned another tuneup half, 3 weeks out from the marathon. (Same course again! I was really looking to attack that thing this season.) But now I wonder if I should bother. No need to improve on yesterday’s result, maybe I should just focus on the marathon training. Or if anything take a shot at a 10k—suddenly the PR I set just a year ago looks pretty soft. But there’s also a pretty strong chance of much warmer weather. Opinions?
Cobra Commander Keen
Mark - Nice one for a down week.
Flavio, Merkle, Fishy - Good weeks.
Dave - Killer race!! Congratulations. That one's going on the board. Getting that 10k PR should certainly be within reach, but considering the goal of a marathon down the same course I'd opt for the half - getting that kind of downhill training is very difficult and would certainly come in handy during the later miles.
Steve - Nice week as well, and I updated the board.
DWave - I got a chuckle out of that graphic.
I'm really happy with my week. I also made a happy little discovery - several days ago DD3 (5 y/o) came and sat on my left foot while it was crossed over/resting on my right knee. I bounced her up and down for a good bit before realizing that she was sitting on my "injured" ankle but that I didn't feel so much as a twinge or any weakness. I dare say it's back to 100%.
My coach has shifted from using a google sheets log to the VDotO2 platform this week. Overall I really prefer this. The one possible downside is that the workouts that now automatically populate on my watch (which is a nifty feature) just have an "average pace" recommendation, whereas when I manually created this I'd give myself a bit of a range so my watch didn't yell at me so much if I was slightly off pace.
5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22
Upcoming Races:
?
Incidentally—I didn’t feel too bad post-race, even for a 2-mile cooldown jog. But OMG today my quads are destroyed. I went for a 4-mile recovery shuffle and it was brutal. Hopefully it doesn’t take too long to recover. I’ll take any recommendations—foam rolling?
Problem Child
DavePNW FUCK YEAH!!! Way to go!!!! Checkers or wreckers baby!!!!! Breaking 1:30 is a big deal man. I hope you ride this high for a while. I'd put you down for a 3:10 if you could ride this high through Marathon training.
I will never forget the pain of Revel Mt. Charleston. #NeverForget.
darkwave Not posting due to work and/or actually running should be acceptable. The latter is more acceptable obviously. The former...well everyone knows what I always say about work.
Also, why does your map of Japan have four different flags? I thought Japan's flag was the white one with the red circle.
Third, What does Alaska have to do with cinematic universe?
Cal looks like you're getting in some good runs. Kind of inspired me to get out and go running today. Hope you're feeling better, or in a better place than you were when you were away.
fishy if you could stop running so much, or have your runs show up LESS on my Strava I'd appreacite it. You're making me feel fat and lazy, which I am, and I don't appreciate it.
keen you had an ankle injury? odd.
I just did a workout. Yeah. It was humbling and I think I actually made a smart choice. Workout was 12x400. It's what I have, and it's what I know. I went with a target of 90 seconds with 90 seconds jogging recovery. I made it to 8, the heart rate was pushing 180, and the stomach started being not happy. Possibly from taking a week off, possibly from heat and possibly being out of shape combined to tell me 8 was enough since I hit paces without walking or really "struggling/forcing" the target splits. Oddly, my legs felt stiff/sore after taking a week off and doing a 10 miler yesterday. Maybe I AM getting old. I was humbled and felt kind of accomplished at the same time. Even if I'm not in Marathon PR shape when I start marathon training. I've always struggled with this though.
Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.
VDOT 53.37
5k18:xx | Marathon 2:55:22
Dave - if it was me I probably wouldn't do another half in 7 weeks only 3 weeks out from the race. A 10km wouldn't hurt if you think you need it though. You're obviously an experienced marathoner so my advice is largely irrelevant but I'll give it anyway. I'd follow a similar path you did for the half - set a somewhat conservative goal (which is still a PR) and hopefully surprise yourself. I think conservative is 3:15 so you could go out at that speed and cash in late in the race if it's another good day and shave off up to another 5 minutes.
If I'm really sore I'll usually avoid the foam roller, or apply very light pressure. My go to when my legs are a bit smashed up are compression shorts and massage.
Keen - 100 miles! Yep, I'd say your ankle must be feeling okay.
Dave - massive congrats!! That's a huge breakthrough. Well done. I don't have anything for the sore quads other than basking in your glory. I do find with races in supershoes, it tends to be the quads that get really beat up, rather than calves when I used to race in flats.
Keen - 100 miles. Boy do you put in the work.
Fishy - IDK if Groundhog Day is a good thing or a bad thing? But nice week all the same.
Darkwave - Ah well, it was a rust buster, so hopefully the rust was busted.
mmerkle - amazing how a small drop in temps can make a big difference when it's been consistently hot.
Steve - fingers crossed the weather stays clear!
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"
No idea why my Facebook feed showed me this...
Well that first guy died at the end, so all that other stuff has gained us something.