Competitive Jerks Racing and Training - 2023 (Read 573 times)

Fishyone


    Dave- Congratulaions! Great race and 2nd place finish.  Way to finish strong.  Love to see the splits keep coming back faster!

     

    Dwave- Thanks again. We will absolutely do a meet up again. Especially given how often you race 

     

    MMERK- I don't think I gave you congratulations onthe race yet!!  Way to gut it out and keep going under some tough situations (mentally and physically).  I can't say I understand the ultra thing (yet) but I sure as hell respect the physical and mental toughness required!!

     

    DKT- I'm strongly in the camp of "do what works for you." This goes for all aspects of marathon training and racing.  I remember trying the maurten gels when everyone on here was raving about them and I almost puked!!  For me caffinated cherry shot bloks work so that is what I use.  I drink very lttle water during marathons but do drink gatorade pretty often.  I don't mind stopping for a quick pee early in a race if I know it's gonna take away the thought and allow me to run the rest of the race freely. Keep trying until you find what works and stick with it.  The only experimenting I do now is around the fringes...my basics are pretty much set in stone.

     

    MMikey- I think my best stategy might be to let the mug come to me.  4 years and I'm a shoe-in  Just gotta make sure I don't get any slower with age

     

    Flavio- Glad to see you're adding some things to make the race more interesting....I'm gonna have to draw the line at the spedo however  There's some stuff that can't be unseen.

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

      Mikkey yeah it was great to meet Longboat. Sorry to hear of your injury. Cal seems to be training amazingly well nonetheless.

       

      Dave awesome job on the sub 20 and 2nd age group.

       

      I see Steve ran a PB 5k 18.34 today which blew me away how much he has improved.

      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 "      

       

      dktrotter


      Dorothea

        Dave, I got really excited about the Eugene Marathon until I saw I’d have to fly 8 hours to get there. If I could combine it with more of a vacation, it may be worth it, but since I only have the weekend (though not a bad weekend to consider, meaning I have to look at those races too), I don’t think it’s in the cards.

         

        wcrunner, Pennsylvania again…huh. I could get on board with that! It’s a certified course, right? I know the Potomac Marathon is a similar set up… 

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

        Last race: Community 5K, March 2nd. Speed test run with 2 walk breaks. Went pretty well.  

        wcrunner2


        Are we there, yet?

           

          wcrunner, Pennsylvania again…huh. I could get on board with that! It’s a certified course, right? I know the Potomac Marathon is a similar set up… 

           

          https://certifiedroadraces.com/certificate/?type=m&id=2485

           2024 Races:

                03/09 - Livingston Oval Ultra 6-Hour, 22.88 miles

                05/11 - D3 50K
                05/25 - What the Duck 12-Hour

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

           

           

               

          darkwave


          Mother of Cats

            wcrunner, Pennsylvania again…huh. I could get on board with that! It’s a certified course, right? I know the Potomac Marathon is a similar set up… 

             

            If you are going for a BQ, and on the cusp of it, I wouldn't consider the Potomac Marathon. That is run exclusively on the C&O towpath as a double out-and-back.  It is a very small race, and all 26 miles look about the same, so you will get bored. The towpath is crushed stone, but some of the stones are less crushed than others, making it slightly slower than asphalt. And the out-and-back is slightly downhill one way and slightly uphill the other way - the false flat uphill part can be soulcrushing.

            I'm assuming that your criteria are: certified course, well organized, flat or mostly flat and fast, fairly easy trip from Florida, weekend of May 4-5, 2024.

            I would consider Long Island Marathon in New York.  I honestly think that Eugene is the absolute best marathon that weekend, but yeah, hard to travel that far that soon before the race.  Pittsburgh is another good race (several friends have PRd there) but it will have some hills.

            If you could wait until June and were willing to travel that far, Grandma's could be an excellent choice for you.

            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.

            Half Crazy K 2.0


               

              If you are going for a BQ, and on the cusp of it, I wouldn't consider the Potomac Marathon. That is run exclusively on the C&O towpath as a double out-and-back.  It is a very small race, and all 26 miles look about the same, so you will get bored. The towpath is crushed stone, but some of the stones are less crushed than others, making it slightly slower than asphalt. And the out-and-back is slightly downhill one way and slightly uphill the other way - the false flat uphill part can be soulcrushing.


               

              I can't speak for Potomac, but I've done NCR which has a similar profile and the false flat is awful. It looks flat but goal pace always feels too hard.

               

              ETA, while it;s a different name, the rail trail in the York Marathon is the PA version of the NCR trail. It's NCR in MD and changes to the York Heritage Trail in PA.

              Marky_Mark_17


                At every point in the year, there comes a time when you're like "ugh. Summer's here".  This was that week.  A cold shift came in at the end of the week but as expected it'll almost certainly be warm and humid for next Sunday's race.  So it was probably good I got some practice in those conditions anyways.  I ticked over 4000km for the year mid-week so it'll be interesting to see where the year's mileage ends up.

                 

                Weekly for period: From: 20/11/2023 To 26/11/2023

                <caption>Weekly Grid</caption>
                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in m
                20/11 That run where today’s unusual fashion choice was Kevlar for walking the dog 5.63 9.06 00:41:51 07:26 04:37 5
                21/11 That run where weather complaining season has officially begun 9.34 15.03 00:59:21 06:21 03:57 28
                22/11 That run where one significant advantage of running over cycling is not having to stop for a flat shoe 7.47 12.02 00:52:53 07:05 04:24 24
                23/11 That run where I was glad coach dialled it back a touch 10.57 17.01 01:09:09 06:33 04:04 23
                25/11 That run where that southerly was a welcome change 8.10 13.03 00:49:01 06:03 03:46 16
                26/11 That run where I ran the point but did not Run the Point 9.33 15.01 01:04:20 06:54 04:17 180

                Totals: Time: 05:36:35 - 🦅Imperial: 50.44 mi - Metric: 81.16 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: Waterfront HM, 7 Apr, 1:15:48

                Up next: Runway5, 4 May

                "CONSISTENCY IS KING"

                flavio80


                Intl. correspondent

                  DW - thanks for the race report. I always learn something in them.
                  I had a good laugh hearing about you and your friend seeding yourselves in the group.

                  Sorry to hear the new medication makes you slower for now, but hopefully it's just a few weeks and then you can enjoy your startle-free racing from then on.

                   

                  Dave - I'm happy to hear you avoided having to dress up like Gaga with a sub 20 performance 😂
                  Well done with the PR.
                  I was gonna say why didn't you start faster but I remembered that's not how you roll.

                   

                  Steve - Great job with the PR. I was surprised to see it's that cold in Christchurch at this time of the year.
                  It must be really down south at 43 degrees LAT.

                   

                  DK - I also hear to quite a lot of questionable music, Rammstein is not even at the top of that list LOL
                  I see what you mean re: body weight work versus weighted strength work.
                  I guess don't ever think it's not worth it if you can't go to the gym.
                  You can make quite a lot of gains even with some adjustable pair of kettlebells at home.
                  Re: Races in March, can you time it with a visit to Germany? That would be ideal weather and flatland-wise.
                  Also don't worry, I was just punking Mikkey and Cal, I consider them to be my pub buddies and I'll call them names from time to time to show my appreciation.

                   

                  Fishy - I'm happy to hear I triggered your imagination 😂

                   

                  Mark - I believe I have mocked you in the past for complaining about heat on a day where it was 17 degrees.
                  I wanted to say I'm sorry about that and that I take that back.
                  I wonder if you guys sometimes get some of the sauna weather from the pacific islands ?
                  Or is it mostly southern winds from Antarctica ?

                   

                  me - 7 days.

                  Weekly for period: From: 11/20/2023 To 11/26/2023

                  <caption>Weekly Grid</caption>
                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in ft
                  11/20 30'E 3.56 5.73 00:30:01 08:26 05:14 102
                  11/21 60'E 7.12 11.46 01:00:00 08:26 05:14 430
                  11/22 6 miles @ 6:25-6:35 11.01 17.71 01:22:24 07:29 04:39 351
                  11/23 60'E 7.10 11.42 01:00:00 08:27 05:15 279
                  11/25 50'E + 4x 100m strides 6.34 10.20 00:53:00 08:22 05:12 351
                  11/26 9mi@E + 5mi@MP + 1mi@E 15.01 24.15 01:50:14 07:21 04:34 400

                  Totals: Time: 06:35:39 - 🦅Imperial: 50.13 mi - Metric: 80.66 km

                  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) / Also place in the top 20% in a trail race

                  Tool to generate Strava weekly

                  SteveChCh


                  Hot Weather Complainer

                    Flavio - Spring is quite changeable.  Thursday was 28 C (82F) then the cold change from Antarctica came through on Friday which was 10C (50F).  The last of it was coming through on Saturday morning but cleared right around race time so while the paths were wet (not great in Endorphin Pros) it was cool and calm and perfect.  You had more faith than I did!  I need to find a fast 5.01km course to really find out how fast I can go.  There's a 5km series for the higher level club runners over summer which fits the bill.  I'll run one of them, hopefully on a cool evening without much wind (might be asking a bit much there).

                     

                    Nice taper week.  I want this coming week to have a few short jogs and strides but so little that you're a caged animal in a week.

                     

                    Longboat - Nice to meet you and the very lovely Mrs Boat.

                     

                    Mark - I've had that ugh a couple of times, followed by the ugh I had on Friday when running in the sleet and cold - "I shouldn't be this cold in November".  I'm closing in on 4000km too and on track for my highest mileage year for the 4th year in a row.

                     

                    Half Crazy - Are you literally half crazy or crazy for the half as a distance?

                     

                    Dorothea - Thanks!  I think Linkin Park and Nickelback can be mentioned in the same group - just below the elite for me but it's such a subjective thing.  Good luck finding your race - a great sign that you're so keen to go again.

                     

                    darkwave - Nice race report - I'd call that mission accomplished.

                     

                    me - This was my "testing week" to get an HR threshold check and this coming week is the start of base building.  Nothing too crazy to start with, just adding in some easy miles with a Thursday double and some 7 days weeks of running.  There's a long time to go though.

                     

                    Foster Park Run 5km Race Report

                     

                    This is a line in the sand race to see where I'm at after 2 months of pretty easy running after the half-marathon in Melbourne.  Not too much speed work beforehand but enough to wake up my legs.  I went with Foster Park because it's all on paths, unlike Hagley (which means slippery mud after the rain on Friday) and it never measures short.  Unfortunately it always measures long, 5.08km the first time I did it.  I decided to try and go out around 3:40-45 and try and kick home, knowing to PR I'd need to run significantly faster than I did in the PR race because of the course anomalies.  3:38/km would give me the "official" PR and I knew this was a stretch.

                     

                    When I was warming up I saw Hannah, a Park Run legend and world record holder for the most wins by gender, although she probably holds it for overall wins too.  She won the Queenstown marathon 7 days ago so I was surprised to see her there and thought maybe she'd be a bit off her 17:12 Park Run PR.  She was with a guy who looked fast too so I knew there would be some to chase in this largely social event.

                     

                    The race director made a touching speech about one of the regulars who lost his wife recently, at the young age of 51, and I admit I felt a bit emotional when he ran up on the platform and hugged the race director.  A very nice moment, then I realised I had to race in about 1 minute so better get out of that mindset.

                     

                    Over to the start and a countdown from 5 and we're off on the 2 lap course plus small doglegs at the start and finish.  Hannah and her friend are just in front, having a chat and they look like they're jogging so I just tuck in behind.  It doesn't feel fast, although at 800 metres they start to open it up a bit and slowly pull away.  I hear loud footsteps behind me so expect to be passed but the sound quickly disappears and I settle into third for a largely solo run from the 1km mark.  That flashes up in 3:37 and I feel slightly alarmed - the early pace from the first 2 was deceptive.  I feel okay though and decide to consolidate for the next km.  The first 2 have moved comfortably clear and I only see them on the longer straights now.  The second km is 3:46 which surprises me a bit - I didn't think I'd adjusted that much and it crossed my mind that first km may have cooked me.  Maybe it was GPS because the pace from there was consistent but didn't feel much different.  I start the second lap which is a psychological boost because from 2 - 2.5km I was having negative thoughts about how gassed I felt so early.

                     

                    I feel like I'm in a good rhythm now and 3km flashes up in 3:33 which is another eyebrow raiser.  I'm not sure if I can hang on but I know unless I completely fall to pieces a PR is there for the taking.  With a mile to go I start passing the walkers and slower runners who give plenty of encouragement, and are very courteous by moving over to the side of the path.  At the end of the long straight I turn in the direction of the finish, see my watch still says 3:35 pace so I try and remove all negative thoughts and just work for it.  4km flashes up in 3:38 and I'm hurting and gasping for air at this point.  I continue telling myself it's less than 4 minutes of pain to go, and glory awaits if I'm willing to earn it.  Through the trees and into the other side of the park and I see Hannah (and Chris - the other guy) off in the distance.  2 corners left and there's 400 metres to go - I think back to when I paced the half (which finished in this park) 2 weeks ago and I said to the girl next to me "that's one lap of the track, it's nothing" and realised that may have helped her or may have annoyed her because the way I was feeling now, that seemed a long way.  This was good hurting though, not the crashing and burning hurting.  It's just a matter of hanging on and 5km flashes up in 3:34 before I even make the last turn into the last 100 metres or so.  After the turn I see my watch says 18:21 so I know 18:30 is out but I really empty the tank now, to make sure I sneak under the previous PR of 18:40.  Through the finish in 18:34 and there is intense pain for 30 seconds then I feel okay, really quick.  Got to love the 5km for short lived pain.

                     

                    Really happy with this result, and it's a way better run than my Hagley PR of 18:40 - the course lengths mean that was a pace of 3:45/km, this is 3:37/km for only a 6 second PR, and GPS says 5.13km.  I went through 5km according to GPS in 18:05 - I couldn't actually break 18 could I?  Maybe on the right day with some more speed training.  Incidentally, Hannah ran 17:30 which is crazy close to PR pace so soon after a marathon.  Chris ran 17:50 for a PR (after over 100 Park Runs).  4th place finished exactly 2 minutes behind me, so it was very much a solo race.

                     

                    Weekly for period: From: 20/11/2023 To 26/11/2023

                    <caption>Weekly Grid</caption>
                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in m
                    20/11 Warm up 0.33 0.52 00:03:07 09:27 06:00 0
                    20/11 Easy med long 9.08 14.61 01:16:17 08:24 05:13 9
                    22/11 Warm up 0.33 0.53 00:03:03 09:15 05:45 0
                    22/11 20 mins AeT 8.11 13.05 01:03:39 07:51 04:53 23
                    23/11 Warm up 0.34 0.54 00:03:05 09:04 05:43 0
                    23/11 Easy 70 8.40 13.52 01:11:12 08:29 05:16 23
                    24/11 Warm up 0.33 0.53 00:03:06 09:24 05:51 0
                    24/11 Friday Strides - 6 x 15 seconds 5.02 8.07 00:41:49 08:20 05:11 17
                    25/11 Warm up 2.49 4.00 00:20:47 08:21 05:12 5
                    25/11 Strides 0.63 1.01 00:05:14 08:18 05:11 0
                    25/11 Foster Park Run - 5km PB! 18:34 official and third overall 3.19 5.14 00:18:34 05:49 03:37 4
                    25/11 Cool down 2.65 4.26 00:22:30 08:29 05:17 2
                    26/11 Warm up 0.34 0.54 00:03:04 09:01 05:41 0
                    26/11 Easy Sunday 9.00 14.48 01:15:42 08:25 05:14 27

                    Totals: Time: 06:51:09 - 🦅Imperial: 50.21 mi - Metric: 80.79 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

                    Marky_Mark_17


                      Flavio - it literally depends which way the wind is blowing.  Last summer was a fairly extreme La Nina so it was very humid and wet for the most part (predominantly NE winds).  This summer is going to be an El Nino (why do they have such similar names?!) which is mainly westerly / southwesterly, so hot, dry air from Australia with the occasional colder southerly shift.  Having done a few runs in KL recently, I can say that peak NZ summer humidity verges on subtropical, but nothing compared to the tropics.  BTW that was a nice long run you did (again).

                       

                      Steve - Hannah Oldroyd is a bit of a legend.  She seems to be one of those runners who just races and races and races and never gets hurt.  Awesome work on the 5k, very nice that the stars aligned with the weather for you too.

                      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"

                      darkwave


                      Mother of Cats

                        Steve - once again, nice job.

                         

                        Marky_Mark- nice week.

                         

                        Flavio - have you started checking the weather?

                         

                        My week:


                        60 miles running, 1000 yards swimming, and 3 hours pool-running.
                        M: 90 minutes pool-running and streaming yoga
                        T: 10 miles very easy (9:27) including some grass running and drills/strides, and upper body weights/core.
                        W: 9 miles, including a track workout of 3x3200 in 14:17 (7:10/7:07), 14:17 (7:09/7:08), and 14:14 (7:09/7:05) (recoveries of 5:00-5:13). Followed with leg strengthwork and 500 yards recovery swimming
                        Th: 8 miles trail-running (10:04) and streaming pilates.
                        F: 10 miles very easy (9:33) to gym, including some grass running and drills/strides, upper body weights/core, and then 2 miles very easy home (9:30)
                        Sa: 18 miles progressive, split as the first 5 miles averaging 9:37 pace, the next 5 miles averaging 8:29 pace, and then the last 8 miles averaging 7:42 pace. Injury prevention work and 500 yards recovery swimming after.
                        Su: 90 minutes pool-running and streaming yoga

                         

                        Second week on Lexapro, and I'm still slower than I was before starting it - by about 15-20 seconds a mile for faster running (easy running is normal).   I've heard that often it takes a few weeks to adjust to Lexapro, so I'm giving this some time. Since I train by effort I'm not worried about running myself into the ground trying to run my old paces while I'm adjusting. In the meantime, the Lexapro is really helping the overactive reflexes, so this will all be worth it as long as my body eventually adjusts.

                         

                        I'm definitely feeling less drowsy than I was when I started it, so I'm hopeful that I'll be back to where I was a few weeks ago soon.

                        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.


                        Resident Historian

                          I did meet Steve yesterday, at a pub in his neighbourhood west of Christchurch -- we had a great chat!
                          Let's see if the picture upload works:

                           https://flic.kr/p/2phXbuX

                          (well, the link works -- you'll have to click on it until I figure it out)

                          I can attest to the variable weather in NZ. We crossed the Cook Strait from North Island to South Island on the ferry on Friday, just as the Antarctic storm that Steve mentioned arrived, with gale force winds, rain, and dropping temps (we were lucky, they cancelled several subsequent sailings because of the weather). The ferry course was directly across the winds and swells, so lots of side-so-side rolling for the exposed part. I don't get seasick, but Ginnie had to lie down for that part. The inside channel to the South Island port was much better. When we landed, the temp was 7⁰C/45⁰F, the wind still howling. 
                          We had seen the weather in Kaikoura (east coast) would be rain and wind, so we rerouted our plans and set off to the West Coast of the South Island, away from the storm. Within an hour's drive, it was sunny, 15⁰, and almost calm -- a beautiful evening! And so it's been for the last two days.

                          I've continued short runs, accepting that I'll have to stop periodically to stretch and recover. For the week, 10.5 miles, finishing with a 2.5 mile (4k) run through Hagley Park in Christchurch. That's at least some progress.

                          DK - I second (or 3rd?) Eugene for a spring marathon. Good course, organization, nice city, and of course start and finish at Hayward Field. Yes, getting there isn't quick from FL, but...

                          Fishy, DK, and MMerk, I really enjoyed reading the race reports. Makes me want to get back to racing already!

                          And another big race week coming up. Stay calm, enjoy the tapers!

                          Neil

                          --------------------------------------------------------------------------------------------------
                          “Some people will tell you that slow is good – but I'm here to tell you that fast is better. I've always believed this, in spite of the trouble it's caused me. - Hunter S. Thompson

                          Running Problem


                          Problem Child

                            Stevepf looks much younger than I thought. I always thought he was closer to 60 than 40.

                             

                            Longboat you’re TALL!

                            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

                            SteveChCh


                            Hot Weather Complainer

                              Stevepf looks much younger than I thought. I always thought he was closer to 60 than 40.

                               

                              Longboat you’re TALL!

                               

                              All that effort to write my bio at the start of each year...

                              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

                                Steve—nice racing! My 5k the other day was a similar situation—2 months following a goal race, with minimal hard training, that ended up going very well. I think when we’re well trained enough, we hold onto the fitness longer than we might expect. And yeah, “one lap around the track" feels so very long when it's late in a 5k.

                                 

                                Today I ran the Seattle Marathon as 3:50 pacer. They split pacer duties and I only had responsibility for the first half. But as planned, I ran the whole thing. I did this a month ago, but ended up backing off after the half. The pace had started to feel like more effort than I wanted to expend, if I was going to avoid things getting too unpleasant later. I kept it super easy and finished at 3:55. Today I was feeling much better at the half, and ran the rest of the way with the second half pacers. Finished on target at 3:49:11. I'm guessing it's the difference between one month after a goal marathon, at which point I'm not really fully recovered, and two months. Anyway it was a good day. It was a chilly 34F at the start, but warmed up to >40F, and no wind. Plus the surprising bonus of being sunny, which is highly unusual late November in Seattle. It's always fun being in a race environment and not running at race effort. All the pacers are folks from my running group; it's the 10th year doing it, and it's kind of our social event of the year.

                                Dave