2024 The Waltons: Racing & Training Thread (Read 132 times)


Hot Weather Complainer


    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.


    Sunday was no better unfortunately.  I might discuss with my coach whether a late decision to change a run meets his approval.  If it's a speed session I can at least run under the trees at Hagley but this brutal climb is exposed and has my HR in zone 5 for a long time.


    I did have water in the car - I put it in the boot (trunk) to hide it from the sun but it was still too hot to drink after the run.  Probably should have a frozen bottle in the car on days like that.

    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


    Mother of Cats

      James- it seems very common for people to struggle to keep their easy runs easy when wearing the Turbo Next.  I gather it's a shoe with a certain sweet spot?


      Piwi- even on the wrong side of the planet, we know that 30 degrees C is hot!


      Watson- nice week (including the rest day)




      Me :50 miles and 3 hours of pool-running

      M: 90 minutes pool-running
      T: 9 miles on treadmill, with 12x90 seconds on/60 seconds off (on was 8.5-8.7 mph, off was 6 mph), followed with leg strengthwork.
      W: 7 miles very easy (9:39), drills, upperbody strength/core, and 2 miles very easy home (9:51)
      Th: 90 minutes pool-running in morning, streaming pilates in evening.
      F: 10 miles, including track workout of 3200, 1600 in 14:37 (7:20/7:17) and 7:10, with 5:17 recovery between the two. Followed with four short hill sprints and leg strengthwork.
      Sa: 8 miles very easy on towpath (9:42) and streaming pilates.
      Su: 14 miles, first 6 easy (9:37) and next 8 moderate (8:19) over hills. Followed with leg strengthwork.


      I returned to focused training this week, trying to reestablish my routines from the last training cycle.  Tuesday was on the treadmill (again) mostly because I slept in and didn't have time to drive somewhere ice free.


      By Friday, it was a ridiculous 60 degrees (F), so I returned to the track for a tempo intervals workout that felt a bit tough (first continuous hard running in a while).  Saturday I did 8 miles on the towpath as a quick re-introduction to trail running (the towpath is essentially a very easy/flat version of trail-running).


      Since it's been about 5 weeks since I've done any sort of long run, I decided to skip the traditional progressive long run in favor of getting 14 miles in.  Since I had originally been thinking about doing Iwo Jima hills instead of a long run, I opted to do the last 6 miles of the run as loops of the Iwo Jima hill at moderate effort (I did do a "stride" downhill at marathon effort each loop).  It felt like a good way to ease back into marathon training.

      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.


        piwikiwi Surfing sounds pretty fun. Never tried it but I want to some day.


        Steve As I said on the other thread, I think that long run indicates solid fitness.


        Steve/Mark/piwi/other Kiwis One of my previous students visited New Zealand and brought me back that chocolate with pear in it. It's amazing.


        My Week 



        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in ft
        01/23 Lunch Run 10.50 16.90 01:29:45 08:33 05:19 367
        01/24 Warm up 2.52 4.05 00:21:33 08:33 05:19 141
        01/24 10 X 200 with 400 jog recoveries 3.58 5.77 00:28:20 07:55 04:55 0
        01/24 Cool Down 1.02 1.65 00:08:42 08:32 05:16 62
        01/25 Morning Run 10.05 16.18 01:21:37 08:07 05:03 482
        01/26 That run where it was 70 degrees in January 16.07 25.86 02:01:33 07:34 04:42 846
        01/27 Lunch Run 8.54 13.74 01:10:59 08:19 05:10 535
        01/28 RRR-AAA-VVVVVVV-EEEEE-NNN-SSSSSSS 8.00 12.87 01:09:32 08:42 05:24 0
        01/28 Lunch Activity 1.24 2.00 00:08:05 06:31 04:03 0

        Totals: Time: 08:20:06 - 🦅Imperial: 61.54 mi - Metric: 99.02 km


        My medium long run included 4 miles at marathon goal pace but it didn't feelt quite as easy as I need it to feel. I'm ok with it since I have time to work with and it was pretty warm that day.

          Darkwave nice week getting back to routine. I need to do a 14 miler sometime too.


          Merkle I don't think I've tried the pear flavored chocolate but will look out for it. We live near a surf beach so it's pretty common here to surf as a hobby. It's quite good fitness on the upper body and lungs. Lots of paddling and holding your breath.

          Nice week.


          I did 6x1ks with my 2 running buddies yesterday. I had to keep it moderate effort as one is recovering from testicular cancer surgery and the other is in the middle of kidney stone issues and has to stop and pee a bit including blood in there 

          But they were determined and did really well.

          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 "      


          Half Crazy K 2.0

            My week: Zip, zilch, nada. Tested positive for covid.


            James, nice week! I'll add the Next Turbos to my list of things to lookk for in the Dick's Warehouse Store.


            Mark, hilly trail races will beat you up. Just so mich different from the road and it seems like every smaller muscle has to do some extra work to keep you upright. Or there is also the soreness that comes from not staying upright.


            Piwi, I assume the surfing is mostly a summer sprt unnless you get all sorts of special clothing?


            Steve, that sounds like a rough long run. Maybe the cashier was eyeing you and hoping you weren;t going to be handing over some sweaty money? I find in really hot weather, unless you have an insulated water bottle or bag in the car, even a frozen water bottle thaws in no time. I did a 10 mile race in a heat advisory a few years ago and started the race with a completely frozen water bottle. It was warm by mile 3.


            watson, was the running streak intentional?


            Darkwave, ,your week shows the craziness of Mid Atlantic winters. Ice followed by 60 degrees. Didn't it hot 80 near DC?


            mmerkle, sorely disappointed in the outcome of the Ravens game. Plus, I am so tired of seeing Mahomes & Kelce in every damn commercial.

              Halfcrazy sorry to hear about the covid. Is this your 2nd dose ? Hopefully mild for you.

              Surf all year round just use various types of wetsuits.

              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 "      



              Waltons ThreadLord

                Upcoming Races

                02/03 Frederick - Winter Trail Series Race #5 (10k)


                Thank you to everyone who posted words of sympathy.  I appreciate it.  I'm still having trouble keeping up with the social side of the group.


                42.3 miles for me last week.


                Date Workout Type Distance Duraction Pace Temp
                1/22/2024   Easy   4.3 mi    43:44 10:11 37
                1/23/2024 4 x 1 mile/400m Interval   7.5 mi 1:08:30   9:10 37
                1/25/2024  6 @ HM effort Pace   8.3 mi 1:23:17 10:01 46
                1/26/2024   Easy   5.2 mi    56:56 10:57 43
                1/27/2024   Long 12.0 mi 1:57:45   9:50 46
                1/28/2024   Easy   5.0 mi    52:24 10:26 39
                5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 
                10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)

                Upcoming races: Clinton Country Run 15k, 4/27; Running is Back 10k, 5/12


                Half Crazy K 2.0

                  Piwi, first positive tests for either DH or I. I suspect I've had covid 2 other times, once in February 2020 and then around Christmas in 2021. No testing available the first time, just wasn't the flu and I got a really stubborn case of pnuemonia on top of it and then the second time cases in Maryland were trhough the roof and they shut down testing for 2 or 3 days for the holiday, so by the time I could get the required test (work rules), it had been over a week.


                  3 months til Masters

                    Fred-  Very sorry to hear about your mom.  Was just getting caught up.  Have had a number of losses over the last year.  I'm so sorry and may her memory be a blessing.


                    Reading everyone's updates.  I have been struggling to get in miles between the work, kids, and weather.  I did manager to PR in the 3k (9:45).  I ran 10:02 or 3 last year at the same alumni meet.  Anyway I'm still starting to get the wheels turning again but haven't really gotten into the meat of my training for the spring. Abnormally warm winter in Minneapolis (like 50 degrees to warm).


                    My log is open if anyone wants to see what i'm up to.  I enjoy reading all your training updates!

                    2023 Goals

                    Marathon Sub 2:37 (CIM) 2:41:18

                    10k Sub 35:00 (Victory 10k 34:19)

                    5k Sub 16:00 (Hot Dash 5k in March (16:48), Brian Kraft in May (16:20), Twilight 5000 in July and August (16:20/16:25 Both heat index 102-103F)

                    Sub 1:16 Half Marathon  City of Lakes Half Marathon 1:15:47)

                    Sub 56:30 in 10 mile (Twin Cities 10 mile, Canceled due to weather, 56:35 as a workout)


                    2024 Goals

                    Sub 2:37 Marathon

                    Sub 1:15 Half

                    Sub 34 10k

                    Sub 16 5k



                      Fred good to see you back here 


                      Halfcrazy pneumonia sounds nasty. I hope you aren't suffering too much this week.


                      DP congrats on sub 10 that's so fast.

                      I follow you on strava so get to see how speedy you are.


                      I'm spoiling myself by doing speedwork in my Vaporflys.

                      Mark do you follow Dr Will O'Connor on YouTube?

                      I like his insights. He had some interesting info on training in supershoes and the life expectancy of them which was pretty damn good with only a small loss in efficiency and energy saving, as they get older.

                      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 "      



                        Watson - that's a big streak to put up! My best is 17 days lol.


                        Piwi - yep the womens race was the exact opposite, super close finish.


                        Darkwave - I would super love 60F right now.


                        mmerkle - that the Whittakers one? Yeah it's pretty good.  They did a gingerbread one a couple Xmases ago, which was a bit polarising, and a candy cane one this Xmas.


                        DPS - I did a couple 3k's a few years back.  Actually quite a fun distance as you're suffering for less time than a 5k lol.  But it is definitely a young man's race.


                        Kathi - hope you're feeling better soon.


                        Fred - nice job getting some running in with everything else going on.


                        Piwi - nah I haven't heard of him. Might check him out. I watch very little youtube tbh!

                        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"


                        Waltons ThreadLord

                          Upcoming Races

                          02/03 Frederick - Winter Trail Series Race #5 (10k) Cancelled


                          Recent storms damaged the paths in the park and the parks commission said the repairs would not be done in time, so they rescinded the permit for the race.  Maybe I'll go do a ParkRun instead.

                          5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 
                          10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)

                          Upcoming races: Clinton Country Run 15k, 4/27; Running is Back 10k, 5/12



                            After a couple lighter weeks due to The Goat and recovery last week, the plan was a big speed week this week.  And it ended up being pretty much an all action week with four workouts, plus one run on Thursday that kinda turned out quicker than I expected (maybe that was the Saucony Kinvara Pro's fault).  Coatesville HM coming up next Sunday, which will be hot, hilly, and not fast, but it's still fun because it's quite a tactical race where you can pretty much chuck the usual HM pacing strategy out the window.  The last 2km are all downhill but there's some long hills through the middle so getting the balance right between pushing hard - but not too hard - makes a big difference.  Ideally you want to be running on fumes by the time you hit that final downhill around the 19km mark, but not much earlier than that.


                            Weekly for period: From: 29/01/2024 To 04/02/2024

                            <caption>Weekly Grid</caption>
                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            29/01 That run where of course the pump fails on a public holiday 7.47 12.03 00:52:28 07:01 04:22 62
                            30/01 That run where the mornings are getting darker again 11.83 19.03 01:18:04 06:36 04:06 128
                            31/01 That run with a couple of hill sprints in a couple of places 7.54 12.14 00:49:54 06:37 04:07 86
                            01/02 That run with new month, new shoes, old route 8.71 14.02 00:59:37 06:51 04:15 29
                            03/02 That run with El Phantasmo and the Track Juice Splash-O-Rama 7.54 12.14 00:47:07 06:15 03:53 36
                            04/02 That run where there sure were a lot of workouts this week 13.44 21.62 01:28:43 06:36 04:06 209

                            Totals: Time: 06:15:53 - 🦅Imperial: 56.54 mi - Metric: 90.97 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 - nice week.  Good luck for the half.


                              Half - good luck on your recovery.


                              DPS - I'd lover to be struggling to get the miles in, and then race 3km sub 10!


                              I don't know if any of the other kiwis hear watched any of the Capital Classic.  There was two 3km men races.  The B race, I knew a few people running, everyone ran high 8's to mid 9's.  The A race was quick with Sam Tanner winning in 7:50 and Hayden Wilde second in 7:57.


                              My week was good, no strength sessions.  It's been a bit cooler and much less humid which has been great.  Friday was the heaviest rain I've ran in for quite a while.


                              Long run today was good.  I'm on a shoebargo, in that I've got too many and a rather expensive car repair has mean that buying any in the near future isn't happening.  I'm tossing up between the April marathon being in the Adidas Adios Pro 2 (moderate wear and tear, but still pretty good) and the Adidas Takumi Sen 8 (in excellent condition).  The Takumi Sen is advertized as a shorter distance shoe, but all that means is that it's a "low" stack (still 33m heel).  Anyhow it was very good in my long run today.  When I repeat that workout I'll try the Pro 2.


                              In regards to the super shoe longevity, I think the efficiency doesn't drop much provided the sole has not lost chunks.  My Saucony Endorphin Pro 1's are at 1093 km / 646 miles, and have been used for workouts for a long time now.  They're close to the end, but are still good for workouts.


                              Weekly for period: From: 29/01/2024 To 04/02/2024

                              <caption>Weekly Grid</caption>
                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in m
                              29/01 Evening Run 4.46 7.17 00:40:34 09:06 05:39 21
                              30/01 Evening Run - 2 * (12:00 @30k Pace & 1:00 Walk) 6.54 10.52 00:54:56 08:24 05:13 22
                              31/01 Evening Run 4.39 7.06 00:40:01 09:07 05:40 18
                              01/02 Evening Run - 3 * (8:00 @ HMP & 1:00 Walk) 6.58 10.58 00:55:01 08:22 05:12 25
                              02/02 Afternoon Run 6.72 10.81 01:00:02 08:56 05:33 29
                              03/02 Morning Run 4.39 7.07 00:40:15 09:10 05:42 9
                              04/02 Morning Run - 3 * (20:00 @ MP & 5:00 Easy) 17.79 28.62 02:30:01 08:26 05:15 75

                              Totals: Time: 07:20:50 - 🦅Imperial: 50.85 mi - Metric: 81.83 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


                                Watson - bummer on the car repairs. My car had a coolant leak a week or two ago, which I thought was just a faulty clamp that needed replacing. Turns out there was actually a crack in the radiator and it needed a whole new radiator, which was not great.  This was a few days after I got a puncture, which was too close to the tyre sidewall to be able to be patched, so needed two new tyres.


                                I didn't watch the Capital Classic but caught up on the news. Sam Tanner's effort was even more impressive given the wet conditions.

                                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"