Competitive Jerks Racing and Training - 2023 (Read 571 times)

mmerkle


    Let's get this PR Steve 

    SteveChCh


    Hot Weather Complainer

      Thanks all, much appreciated.

       

      Keen - Travel is mostly back to normal, it just seems to be so much slower and more painful with so many delays.  It's a 4 hour flight but from home to place we're staying took 11 hours.

       

      The weather has turned out pretty good, 12C (54F) at the start admittedly with high sun.  It will be about 17C (63F) by the finish and warming up to 24C (75F) within the next hour.  Hopefully I can get it done before it gets warm.  I may just need a cup of water over the head after an hour.

       

      2.5 hours to go until start time!

      5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23

       

      Upcoming Races:

      Motorway Half Marathon February 25, 2024

      Christchurch Marathon April 21, 2024

      Dunedin Half Marathon September 15, 2024

      Marky_Mark_17


        My week in the books. As usual approaching a race, coach followed up the peak mileage week with lower volume but a lot of workouts.  Wednesday's tempo workout felt great, 45 mins at ~3:35 mins/km effort.  Did it on rolling terrain and felt very controlled until the last 10 mins or so when I cranked it up a notch despite feeling a little tired at that point.

         

        Looking forward to next Sunday... it's a hilly course and it's changed a bit since I last raced it in 2018, but it'll be fun to be road racing again.

         

        Weekly for period: From: 18/09/2023 To 24/09/2023

        <caption>Weekly Grid</caption>
        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in m
        18/09 That run where running past scissors is less dangerous than running with scissors 4.98 8.01 00:36:15 07:17 04:32 11
        19/09 That run with a bunch of sprints and a brief chat with Troy in between 8.25 13.27 00:53:31 06:29 04:02 20
        20/09 That run with a Damn Good Tempo 11.62 18.70 01:09:45 06:00 03:44 82
        21/09 That run where I’ve entered The Goat and I’m still not totally convinced it was a good decision 7.78 12.51 00:49:35 06:22 03:58 21
        23/09 That run where you’d think a 24 hour race would drive people mad enough without also doing it during the daylight savings changeover 8.95 14.40 00:53:45 06:00 03:44 7
        24/09 That run where I somehow dodged the rain but there is no dodging daylight savings 9.95 16.01 01:08:12 06:51 04:16 185

        Totals: Time: 05:31:03 - 🦅Imperial: 51.53 mi - Metric: 82.90 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: Coatesville HM, 11 Feb, 3rd overall, course PB (1:17:24)

        Up next: Maraetai HM, 10 Mar, course PB

        "CONSISTENCY IS KING"

           

          hilly course

          it'll be fun

           

           

          Does not compute!

          Dave

          Marky_Mark_17


             

            Does not compute!

             

            Haha.  After some of those beasty hills during the trail series, I don't think these will feel quite so bad!

            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: Coatesville HM, 11 Feb, 3rd overall, course PB (1:17:24)

            Up next: Maraetai HM, 10 Mar, course PB

            "CONSISTENCY IS KING"

            darkwave


            Mother of Cats

              Thanks all, much appreciated.

               

              Keen - Travel is mostly back to normal, it just seems to be so much slower and more painful with so many delays.  It's a 4 hour flight but from home to place we're staying took 11 hours.

               

              The weather has turned out pretty good, 12C (54F) at the start admittedly with high sun.  It will be about 17C (63F) by the finish and warming up to 24C (75F) within the next hour.  Hopefully I can get it done before it gets warm.  I may just need a cup of water over the head after an hour.

               

              2.5 hours to go until start time!

               

              Good luck!!!!

              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.

                WOW, Steve crushed it, great work!!

                Dave

                  Finished with a closing sub 20 5k awesome job Steve.

                  55+ PBs 5k 18:36 June 3rd TT

                  " If you don't use it you lose it,  but if you use it, it wears out.

                  Somewhere in between is about right "      

                   

                  SteveChCh


                  Hot Weather Complainer

                    Thanks all!  It was perfect all the way.  Very few negative thoughts.  Laid a good base in the first half then progressively ramped up the pace all the way to the finish.  It started getting warm in the second half - I could see that coming and grabbed a water every time I could, had a mouthful and put the rest over my head.  It is a beautiful day to go to the pub now.

                     

                    Official time is 1:26:49.

                    5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23

                     

                    Upcoming Races:

                    Motorway Half Marathon February 25, 2024

                    Christchurch Marathon April 21, 2024

                    Dunedin Half Marathon September 15, 2024

                    Marky_Mark_17


                      Awesome stuff Steve. You were obviously in the zone if you managed to crank it up despite it warming up. Well done!

                      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: Coatesville HM, 11 Feb, 3rd overall, course PB (1:17:24)

                      Up next: Maraetai HM, 10 Mar, course PB

                      "CONSISTENCY IS KING"

                      flavio80


                      Intl. correspondent

                        Steve - Oh man, you deserved this break through so much after all the set backs you've had over the last 2 years.
                        Great job and I'm sure the fact you finished so strong must've put a smile on your face.

                         

                        Keen - I see Garmin has told you you are Elite endurance.
                        That kind of makes sense, you are running about the same number of weekly hours as the elites.
                        Kipchoge running 200km at 4 min/k average pace is 800 minutes, roughly 16 hours.

                         

                        MMerkle - Remember that time that Kipchoge, Bekele and Gebrselassie ran a 50 mile race?
                        Right!

                        If you care about going faster over 10k a 50 miler race is the last thing you want to do.

                         

                        Me - I'm quite happy about this week. One week to go now till the Köln half marathon.

                        Weekly for period: From: 09/18/2023 To 09/24/2023

                        <caption>Weekly Grid</caption>
                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in ft
                        09/18 35'E 4.02 6.47 00:35:00 08:42 05:25 223
                        09/19 70'E 8.38 13.48 01:10:00 08:21 05:12 367
                        09/20 2x (20'@HMP + 5'E) 10.02 16.13 01:10:01 06:59 04:20 344
                        09/21 60'E 6.97 11.22 01:00:01 08:37 05:21 348
                        09/22 70'E 8.14 13.10 01:10:00 08:36 05:21 466
                        09/23 7x (1000m@5:45-6:00 + 2'30E) 10.12 16.28 01:12:00 07:07 04:25 184
                        09/24 2h10 Long Run 15.62 25.13 02:10:00 08:19 05:10 866

                        Totals: Time: 08:27:02 - 🦅Imperial: 63.27 mi - Metric: 101.81 km

                        PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021

                        Up next: no idea

                        Tool to generate Strava weekly

                        wcrunner2


                        Are we there, yet?

                           

                          MMerkle - Remember that time that Kipchoge, Bekele and Gebrselassie ran a 50 mile race?
                          Right!

                          If you care about going faster over 10k a 50 miler race is the last thing you want to do.

                           

                           

                          Maybe, maybe not.  6 weeks after my first ultra where I ran 49.6 miles in 12 hours, I ran my fastest 5K in 3 years.  The huge base I had built coupled with dedicated speed work after recovery resulted in a "fast" time at an age when I should supposedly be slowing down each year.

                           2024 Races:

                                03/09 - Livingston Oval Ultra 6-Hour
                                05/25 - What the Duck 12-Hour

                                06/17 - 6 Days in the Dome 12-Hour.

                           

                           

                               

                          wcrunner2


                          Are we there, yet?

                            Thanks all!  It was perfect all the way.  Very few negative thoughts.  Laid a good base in the first half then progressively ramped up the pace all the way to the finish.  It started getting warm in the second half - I could see that coming and grabbed a water every time I could, had a mouthful and put the rest over my head.  It is a beautiful day to go to the pub now.

                             

                            Official time is 1:26:49.

                            5km: 18:40 9/23 │ 10km: 39:10 8/23 │ HM: 1:26:49 9/23 │ M: 3:34:49 6/23

                             

                            Upcoming Races:

                            Christchurch Marathon April 21, 2024

                             

                            Looking forward to you blowing away that marathon PB.

                             2024 Races:

                                  03/09 - Livingston Oval Ultra 6-Hour
                                  05/25 - What the Duck 12-Hour

                                  06/17 - 6 Days in the Dome 12-Hour.

                             

                             

                                 

                            Fishyone


                              Nice work Steve. Looks like you handled the race and conditions perfectly!

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

                              dktrotter


                              Dorothea

                                 

                                MMerkle - Remember that time that Kipchoge, Bekele and Gebrselassie ran a 50 mile race?
                                Right!

                                If you care about going faster over 10k a 50 miler race is the last thing you want to do.

                                 

                                Arguably, those runners are doing ultra training in disguise. As you stated yourself, Keen is doing elite training, but he was training for an ultra. It's not about running the long-distance race. As WCRunner stated (btw, great to see your update, WC, I hope you're able to get back to thinking about training soon), it's about training for a long-distance race, and pushing beyond limits in that race (as long as there's no injury) that makes you a better, more efficient runner. And there's a huge mental boost from running an ultra, and then a 5 or 10k, that those elite athletes probably don't need.

                                 

                                Mmerkle, I will say that if you want to get faster in the 10k before December, I don't want to argue either way, because I wouldn't want to take responsibility. But it has been my experience that one can recover from an ultra in 3-weeks to a month and then be ready to smash the shorter distance running.  Also, coming from strong marathon training and a PB, you're already halfway there to good ultra training. But you may want to get more comfortable with slower runs, as well.

                                Qualifications: I like to run. In Florida. In the summer. At noon.  

                                Last race: Miami Half Marathon, Jan. 28. Not a race effort. An exciting, supported long run with friends and strangers and miserable conditions.