Forums >Racing>Competitive Jerks Racing and Training - 2023
RIP Milkman
Good luck Flavio. Say hi to Jesus for me in the last kilometer.
Ultra runners have serious issues. Although, it's a bit like being a fast driver who does 25 mph over the limit (marathoners) looking at the guys doing 35 mph over and saying they're reckless, when the people who are doing 10 over (normal people) think we're the crazy ones. It's all relative I guess!
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
Problem Child
Ha, I was literally just about to post Bob’s report, I was hunting around for it. He ran 530 miles in 6 days in 2019. He went for it again last year, but was injured and finished with “only” 450.
*reads above quote*
HE DID FUCKING WHAAAAAATT!??!?!?!?!! someone's annuall miles in a day.
Flavio My jeep is something like 2.13m wide. The tires are 0.96m tall too. If it doesn't fit...it will.
see the trash can in the picture above? This is my 2 car garage as a reference. My TRX station (door into the house) is behind me in the photo
I can drive over it. This photo made me giggle WAAAAAAAAAY too much.
JMac ultra runners are more like golfers and handicaps. The guy with a 20 handicap is out there to have fun, and maybe spend some time getting better. The guy with a 10 handicap obviously plays all year, and they're both looking at the "skratch" guy like we look at Krash.
krash Sub 15 hour 100 miler....*insert Waynes World we're not worthy gif*
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
Although, it's a bit like being a fast driver who does 25 mph over the limit (marathoners) looking at the guys doing 35 mph over and saying they're reckless, when the people who are doing 10 over (normal people) think we're the crazy ones. It's all relative I guess!
I wish I could take credit, but I stole this: I am always driving the correct speed. If you are going slower than me, you’re an idiot. If you’re going faster, you’re a maniac.
Dave
Love it Dave. They’ve just changed the speed limit on the road I live on so pretty much everyone is an idiot or a maniac, sometimes both.
There’s a guy here in NZ who is a sub-2:20 marathoner and won a big 100k ultra a few weeks ago at the pedestrian pace of 4:21/km… that’s a whole minute per km slower than MP.
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"
Training question
I have a goal 5k race March 12. This is the one I’m going to try and get under 6 minute miles (3:44/km) for. Tuesday is a 4x1.5 mi workout (anaerobic) and Thursday is 8 marathon paced miles. Sunday is the race. Weekly mileage is 60 to 70. Should I skip the Thursday workout, or will I be fine going into the race Sunday with two days to recover? I’ll be going full super shoe mode and I haven’t worn those since my last marathon so hopefully the muscles are ready to work.
Forecast for race day is probably 35-40F with a light breeze. I might have a few people I could work off of, but expect to be kind of alone for this race.I won’t be winning it, but probably near the front. Last year 6:00/mi was 10th place and they were 5 seconds behind and 2 seconds ahead of the other runners.
Intl. correspondent
RP - that's a crazy jeep!
Also, if you wish to run your best in the 5k race, run a very light 4x400 workout on Thursday and easy running finishing with like 4x100m strides for the remaining days.
That's your best bet.
Anything more than that means running a suboptimal race.
I believe you could swap the long run to Tuesday, a shorter one no more than 15 miles, then 4x400 on Thursday, that way you can still have similar mileage.
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
RP I'm with flavio here. I would do MP work Tuesday and then do light speedwork on Thursday. That 4 X 1.5 mile workout won't do much for your 5k, since it takes ~ 10 days to see the benefits from workouts like that. Speedwork however, can pay off in 2-3 days.
Are we there, yet?
Tuesday is a 4x1.5 mi workout (anaerobic)...
Could you explain this workout? 4 x 30 second sprints would be anaerobic. This seems more like a tempo or threshold run. In any case it's too hard and too close to a PB effort race.
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.
Isn't Boston your goal race? Not this 5K? That changes things - you should definitely do the 4x1.5 mile workout if so (or the MP). But you definitely shouldn't do a 2nd workout that week. Put another way, pick one of the two workouts and do it Tuesday.
If this was a true goal 5K you wouldn't do either of those workouts and would just pick one of the ones listed by other posters.
Another solid week in the bag. Reasonable workout on Thursday, and Saturday's track workout was my best in quite a while, with 10 x 100 (300 jog), then 10 x 400 (200 jog). Legs were a bit tired for Sunday's long run again, but this week will be a recovery week so that should freshen things up a bit.
Maybe it’s threshold and I’m thinking something else. The purpose is to push lactate acid above what the body can currently consume to increase the ability to remove lactate.
jmac yes. The target race is Boston. The 5k is to put up a great time based on what I’m capable of at this moment. Since I haven’t run one in so long and almost never train for them I think this is the closes I will get to being sub 19. The next 5k is a week or two before Boston on the usual flat out and back course in town. Mostly....I could convince myself to go for 18:30 and treat this as a race day routine for controlling speed, using others, and pushing hard for marathon day.
I guess I’m doing a Tuesday workout and it’s going to be the harder one. I feel confident in my 6:40/mi abilities right now based on how I’ve done so far.
Congrats to Flavio on a new 5K. He saw the course was going to be short and made sure to keep running so the PR is legit. That takes a lot of guts when you're in that much pain!
Looks like a big week for this thread. I think some race reports are in order!
My Week Time: Miles: Kilos: Pace/mi: Pace/kilo:
2/27: Easy + upper body 59:38 7.5 12 7:58 4:58
2/28: Easy 1:19:11 10 16.1 7:56 4:56
3/1: JD I3 on the treadmill,
4 X (5 min hard/ 3 min easy),
2k hard rowing + 1k easy rowing,
leg strength work, 5 mile easy
run in the PM 1:22:00 11 17.7 7:27 4:38
3/2: Easy, legs felt like death 1:06:34 8 12.9 8:20 5:11
3/3: Nothing. Full recovery day,
legs still felt crappy.
3/4: LR, again with goal of time
on the feet and fueling 2:31:37 21 33.8 7:14 4:30
3/5: Recovery stroll 41:32 5 8 8:19 5:10
Total: 62.5 miles, 100.6 kilometers, 8:00:32
Remark 1: Rolling total yesterday was 70. I'm glad to be so consistently in the 60s, 6 weeks straight now, but I'm irritated I'm not hitting 70s.
Remark 2: Long runs feel better than they ever have. I no longer feel intimidated going into 2+ hour long runs and they no longer make me feel like I caught a virus for the next couple hours. Part of it is probably fueling. I think I am now with fishy as a Cliff Blok guy, gels just make me sick. Sports beans are kinda nice too.
Hot Weather Complainer
RP - Sub 19 should be pretty easy for you with a 2:56 marathon, in theory anyway.
Mark - Another nice week with very solid workouts. The King of consistency although...Commander Keen might enter the chat.
mmerkle - Feeling more confident with your long runs is a great sign that you'll have a better chance of holding your pace in the marathon.
Flavio - YES!! Look forward to hearing all about it.
My week - It was supposed to be a recovery week post-race but turned into a recovery week post-cold. I eased back into an easy-ish workout on Wednesday. Felt tired, flat and unmotivated going in but after a few minutes of effort I felt great. The hill run on Saturday is one that used to punish me but with the strength training and the brutal hill run 3 weeks ago it now feels really easy. 6 weeks until race day and I don't feel anywhere near as exhausted as I did at this point pre-Melbourne. I feel confident I'll hit this race day on the way up, and not the way down.
5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23
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
As JMac said…CONGRATULATIONS FLAVIO!!!!!!