2024 The Waltons: Racing & Training Thread (Read 131 times)

Half Crazy K 2.0


    Mark, this is rather unusual for us. Uusually we get snow, followed by a warm up to the mid 40s (F) and then rain. Having a week of days where it never gets above freezing is really not the norm. There is a lot of weather bitching going on in this area right now.

    watsonc123


      Fred - my condolences.

      PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

       

      40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018), full 3:13:55 (Sep 2022)

       

      2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05

       

      2024 PRs: 5km 20:25

        Mark I'm basically training so I can keep up with you if you ever come down here again  will have to be your recovery pace though 

        Saw Tanner last night while walking with my wife. He was running shirtless and looked like a gazelle. I also ran shirtless yesterday.....there should be a law against men in  my age group running shirtless though 

        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 "      

         

        mmerkle


          Fred I'm real sorry to hear that man. Hang in there.

          darkwave


          Mother of Cats

            36 miles running, 40 minutes on the arc-trainer, and 3 hours pool-running.
            M: 90 minutes pool-running and upperbody weights/core
            T: 9 miles on treadmill, including a workout of 12x90 seconds on (8.2-8.4 mph) and 60 seconds off (6 mph). Followed with leg strengthwork
            W: upperbody weights/core and 8 miles very easy (9:23) on treadmill
            Th: 90 minutes pool-running and streaming pilates
            F: 5 miles very easy (9:32) on treadmill and then an arc-trainer workout of 6x4 minutes hard/72 seconds easy. Followed with leg strengthwork.
            Sa: 9 miles very easy (9:27) on treadmill and streaming yoga
            Su: 5 miles easy (9:25) on treadmill with some hills, followed by upper body weights/core.

             

            Snow, ice, and very cold/dry air kept me on the treadmill or in the pool all of this week.  Of my two workouts, I did an easier fartlek on the treadmill (just focusing on good form) and then used the arc-trainer for one workout so that I could really hammer.  Stayed out late on Saturday night, so no long run on Sunday.

            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.

              Upcoming Races

              01/27 dpschumacher -SJU Indoor Alumni Meet 3k

              Fred - so sorry about your loss. My condolences.I hope she had a long and fulfilled life!

              HM: 1:47 (9/20) I FM: 3:53:11 (9/23)

               

              2024 Goals: run a FM & HM + stay healthy!

              JamesD


              JamesD

                Another decent week for me.  Times were pretty good for easy runs in the park, partly because a couple of them were in my Nike Turbo Next Natures, which seem to turn easy runs into steady-pace ones.  Had to stop Saturday’s long run a little early because my hernia started acting up for the first time in a year or so, but it doesn’t seem too bad.  I’d like to get my long run up to 13 so I can start doing some tempos - I don’t like to add distance and speed at the same time.

                 

                Sun - 8.6 miles in park PM @ 8:32

                Mon - 66 minutes pool running (25/kicked out of pool/41)

                Tues - 4 miles very slow TM (48:25) + 0:40 walk breaks/6 mins

                Also Tues - 6.2 miles in park PM @ 8:10

                Weds - 8 miles very slow TM (60:25AM/36PM) + 0:40 walk breaks/6 mins

                Thurs - 8.6 miles in park PM @ 8:35

                Fri - 85 minutes pool running

                Sat - 11.4 miles in park AM @ 8:32

                 

                Total - 46.8 miles

                YTD - 41.1 mpw



                Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

                '24 Goals: consistency, age-graded PRs, half < 1:32

                Marky_Mark_17


                  Piwi - when its 20C+ and close to 100% humidity, shirtless is legit regardless of age.

                   

                  James - love shoes like that. The Endorphin Speed and Speed 2 definitely had that effect for me.

                   

                  Well the Goat must've been hard work because my legs actually felt worse on Tuesday (3 days after the race, and after a day off) than they did during last Sunday's recovery run.  Took a couple more days but back to normal-ish by the weekend.  Bit more work to put in this week then next week is race week for Coatesville.  All this hill work definitely seems to be paying off as hills that I've run probably hundreds of times are feeling easier than normal.  I don't feel like there's a lot of speed in the legs but that's this week's problem.

                   

                  Weekly for period: From: 22/01/2024 To 28/01/2024

                  <caption>Weekly Grid</caption>
                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in m
                  23/01 That run where things are slowly returning to normal 6.28 10.11 00:46:42 07:26 04:37 48
                  24/01 That run where some steady work felt good 7.48 12.04 00:50:23 06:44 04:11 54
                  25/01 That run with one live hedgehog and one dead one 9.35 15.05 01:01:40 06:36 04:06 69
                  26/01 That run with the return of the cat with the boofy tail 3.38 5.45 00:25:47 07:38 04:44 41
                  27/01 That run with a full moon on one side and sunrise on the other 8.77 14.11 00:54:23 06:12 03:51 7
                  28/01 That run where a bit of rain would have been nice 12.46 20.04 01:29:51 07:13 04:29 202

                  Totals: Time: 05:28:46 - 🦅Imperial: 47.73 mi - Metric: 76.80 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"

                    Mark you recovered really well. You will have built some good strength. Good to see Geordie Beamish take down the NZ 5000m record yesterday.

                     

                    James I see the turbo is back in the Nike lineup. I've never tried them but they used to be a favorite workout shoe for many.

                     

                    My week below. Surfing getting in the way a bit . Surfing is best done early and so is running.

                    Anyway I got there with easy/fast for the whole week. Still no longrun yet but will remedy that soon.

                    Weekly for period: From: 22/01/2024 To 28/01/2024

                    <caption>Weekly Grid</caption>
                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in m
                    22/01 Somewhere @30c 🔥 4.98 8.01 00:42:41 08:34 05:20 8
                    23/01 10x400@5-10k pace 90 sec recovery 7.46 12.01 00:59:19 07:57 04:56 10
                    24/01 Perfect temperature this morning 4.98 8.02 00:46:29 09:20 05:48 6
                    25/01 3x2k@hmp 3 min recovery 6.22 10.01 00:46:13 07:26 04:37 9
                    26/01 Morning Run 5.12 8.23 00:45:56 08:58 05:35 2
                    27/01 2x5k@mp 9.33 15.01 01:09:59 07:30 04:40 10
                    28/01 Recovery <70% max heart rate 4.98 8.02 00:44:02 08:51 05:29 4

                    Totals: Time: 05:54:39 - 🦅Imperial: 43.08 mi - Metric: 69.32 km

                    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 "      

                     

                    Marky_Mark_17


                      Piwi - yeah that was great, especially after he hit the steeplechase record last year.  Olympic qualifier too.  Kimberley May went to second on the NZ mile list too, not far behind Kim Smith.  69km is a solid effort with no LR in there!

                      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"

                      SteveChCh


                      Hot Weather Complainer

                        Mark - Very wise week after that brutal race.  Hopefully the speed comes back this week for the upcoming half.

                         

                        piwi - you're building nicely.  That surfing definitely counts as cross training.

                         

                        me - Pretty solid week geared around the Saturday long run with the big climb ("le Bastard" on Strava).  It was warm when I woke up about 6am (24C) and by the time I got to the hills just after 8am it was 28C which is a bit high for a non-easy run for me.  There's about 12km with a sharp drop, then some undulating hills before you get to le Bastard.  I missed a turn to join a 3.5km coastal path which added some extra hills on the road and I was feeling it before I even got to the toughest part.  I carried a 750ml bottle of electrolyte drink which I spent the first 45 minutes sipping.  I definitely needed more but the only way I'd get it on this loop is by wearing a pack (yuck) or having a support crew.  I also had 2 gels.  I was having serious doubts about how I'd get back to the car but I hit the hill very slowly - after the first km with about 88 metres of elevation gain, there's a couple of easier km (58m and 41m) before a long steep climb for 3km (78m, 97m, 82m).  There was a strong headwind for some of this, and then it was very hot in the sheltered stretches.

                         

                        I was feeling as bad as I've ever felt during a run at times.  Once you conquer le Bastard, there's about 8km back to the Sign of the Kiwi which is mostly undulating.  Each small climb felt harder than the last, and on the last one I started fighting off cramp until I finished.  I was close to vomiting at the end and desperately needed fluids.  I went to the closest supermarket once I got to the flat and grabbed 2 powerades, and drank one while picking up a few other things, all the while worrying I was going to be sick inside.  The girl at the checkout got a bit pissy when I handed her an empty bottle to scan and had very little sympathy when I told her I had no choice, I was close to death.

                         

                        Anyway, there have been much more warm to hot days this summer than the last few years and they're all falling on my big days.  Good training for sure, but I don't want to be going to the line so often.  Definitely a discussion point for my catch up with my coach tomorrow.

                         

                        Weekly for period: From: 22/01/2024 To 28/01/2024

                        <caption>Weekly Grid</caption>
                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in m
                        22/01 Recovery 6.71 10.80 01:02:31 09:19 05:47 23
                        23/01 Warm up 0.33 0.53 00:03:06 09:24 05:51 0
                        23/01 Shakeout 3.78 6.07 00:31:35 08:21 05:12 12
                        24/01 Warm up 0.33 0.54 00:03:06 09:24 05:44 0
                        24/01 6 x 3 mins LT 8.97 14.44 01:10:11 07:49 04:52 30
                        25/01 Warm up 0.34 0.54 00:03:05 09:04 05:43 0
                        25/01 Easy hour 7.51 12.08 01:03:10 08:25 05:14 24
                        26/01 Warm up 0.34 0.55 00:03:07 09:10 05:40 0
                        26/01 Easy Friday 5.81 9.35 00:49:07 08:27 05:15 15
                        27/01 Warm up 0.36 0.57 00:03:28 09:38 06:05 13
                        27/01 Kiwi to kiwi loop 17.93 28.85 02:41:08 08:59 05:35 704 (2310 ft)
                        28/01 Warm up 0.33 0.52 00:03:09 09:33 06:03 0
                        28/01 Easy med long 9.76 15.71 01:22:51 08:29 05:16 28

                        Totals: Time: 08:59:34 - 🦅Imperial: 62.49 mi - Metric: 100.54 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

                        JamesD


                        JamesD

                           

                          James I see the turbo is back in the Nike lineup. I've never tried them but they used to be a favorite workout shoe for many.

                           

                           

                          From what I can tell on the website, the new Turbo is a renamed version of what I have - the Turbo Next Nature.  It's different from the Turbo 2 (& I assume the original Turbo) - much bouncier.  For me the Turbo 2 was more of a racing shoe, while this is more of a fast long run/tempo/maybe strides shoe.  It seems like I'm about 10-20 seconds/mile (so 16-32 sec/km) faster at the same effort on easy/steady runs than in my normal Reebok easy run shoes, though part of the difference is that I have trouble maintaining a slow easy pace and not speeding up a little in the Nikes.

                          Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

                          '24 Goals: consistency, age-graded PRs, half < 1:32

                            James it sounds like a shoe I need ! My Tempo next % have nearly 1000 miles on them and the outsole on one is right through to the air bag.

                            I think I will bin them and wear my vaporflys for workouts which I've had for nearly 3 years but only about 50 miles on them as I race so infrequently.

                            I could then look at a new race shoe and daily trainer.

                             

                            Steve that sounds so hardcore. Longrun,  28c, hilly all the ingredients for a tough day. Kudos for toughing it out though.

                            The supermarket thing is hilarious 😂

                             

                            Mark Sam Tanner cruised to victory in the Whanganui Mile race. 3.56 with no competition really.

                            I ran about 20kms this week at 5k to MP so LT1 and LT2 efforts.

                            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 "      

                             

                            JamesD


                            JamesD

                              James it sounds like a shoe I need ! My Tempo next % have nearly 1000 miles on them and the outsole on one is right through to the air bag.

                              I think I will bin them and wear my vaporflys for workouts which I've had for nearly 3 years but only about 50 miles on them as I race so infrequently.

                              I could then look at a new race shoe and daily trainer.

                               

                               

                              Just from the price alone (I got mine on sale for less than $US70, and I think regular price is about double that), I doubt they're nearly as good as the Tempo Next %.  No plate either.

                              Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

                              '24 Goals: consistency, age-graded PRs, half < 1:32

                              watsonc123


                                Nice weeks.

                                 

                                Steve - I'm not sure that run was wise in that heat.  Could you have done Sunday instead if that was cooler?  You can also leave a drink in the car too.

                                 

                                My week was OK.  Monday was my first non running day since 26 Nov.  Week was a bit of a cut back.  Two strength training plus below:

                                 

                                Weekly for period: From: 22/01/2024 To 28/01/2024

                                <caption>Weekly Grid</caption>
                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in m
                                23/01 Evening Run 4.29 6.91 00:40:01 09:20 05:47 9
                                24/01 Evening Run - 2 * (12:00 @30k Pace & 1:00 Walk) 6.54 10.52 00:54:58 08:24 05:13 32
                                25/01 Evening Run 4.36 7.01 00:40:01 09:11 05:43 20
                                26/01 Afternoon Run - 6 * (4:00 @15k Pace & 1:00 Walk) 7.03 11.31 01:00:05 08:33 05:19 34
                                27/01 Morning Run 10.00 16.09 01:35:27 09:33 05:56 44
                                28/01 Morning Run 4.34 6.99 00:40:02 09:13 05:44 18

                                Totals: Time: 05:30:34 - 🦅Imperial: 36.57 mi - Metric: 58.84 km

                                PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

                                 

                                40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018), full 3:13:55 (Sep 2022)

                                 

                                2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05

                                 

                                2024 PRs: 5km 20:25