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

mmerkle


    Fred That course sounds intense. Glad you were able to PR.

     

    watsonc123 You did reps at 30k pace? I've never heard of such a thing. Is the idea to run at an effort just above that of marathon pace?

     

    My Week

     

     

    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in ft
    02/05 Morning Run 8.53 13.72 01:09:08 08:06 05:02 545
    02/06 Morning Run 10.05 16.17 01:19:34 07:55 04:55 699
    02/07 Warm Up 2.04 3.27 00:17:11 08:25 05:15 141
    02/07 Tempo 4.00 6.44 00:23:56 05:59 03:43 0
    02/07 Cool Down 3.04 4.90 00:25:27 08:22 05:12 174
    02/08 Morning Run 9.04 14.55 01:15:50 08:23 05:13 486
    02/09 Shakeout with strides at the end. 4.03 6.48 00:32:56 08:10 05:05 197
    02/10 Warm Up 3.03 4.87 00:25:45 08:30 05:17 16
    02/10 By George 10k 6.28 10.10 00:35:54 05:43 03:33 0
    02/10 Cool Down 5.04 8.11 00:40:30 08:02 05:00 276
    02/11 Lunch Run 10.05 16.17 01:23:37 08:19 05:10 515

    Totals: Time: 08:29:48 - 🦅Imperial: 65.12 mi - Metric: 104.77 km

     

    Short Race Report:

     

    The weather was overcast and something like 48 degrees F / 9 degrees C. The course was pancake flat, and a double out and back. First few hundred meters I was stride for stride with another guy sharing lead. I did my usual thing of matching at the shoulder, then pulling ahead ever so slightly to test the reaction, then dialing the pace back again. After 3 or 4 reps of this I pulled ahead by a good margin.

     

    Everything felt about the same in the first half. Aerobically I felt slightly better than I did on my tempo run Wednesday (which is ... weird?). As I got to the turnaround at the half way point, the clock was at about 17:58 and I thought to myself that was the easiest sub 18 5k I have ever run. Sometime after mile 4 I started breathing harder, but I didn't feel awful yet. Not too much later a group running their cooldown is running in the opposite direction, which included darkwave who gave me a shout. 

     

    Mile 5 was my slowest at 5:49. Last mile was tough aerobically but my legs were fine. Picked it up for a small kick to finish in 35:56 official time, 1st OA. Then met and chatted with darkwave afterwards. It was nice meeting you darkwave, hopefully in the near future we will end up in the same race again. Maybe one of your clubs track races. 

      Nice job by all those racing last weekend.

       

      Merkle 35 min 10k sheesh so fast congratulations.

       

      Fred great job on the 10 miler. Sounds very hilly.

       

      Darkwave nice 5k with the negative splits.

       

      Watson I think you can get down to sub 20 this year.

       

      Mark great start to your series this year. Awesome sharing the event with your daughter.

       

      I got my 6th week of training done with around 64kms.

      I just bought my first pair of Puma shoes Deviate Nitro 2 which have good reviews as a daily trainer and were on special.

       

      I just read Kelvin Kiptum was killed in a car crash 

      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 "      

       

      watsonc123


        I was thinking Kiptum was the one person who had a chance of going sub 2 in a real race.  My condolences to his family.

         

        Piwi - The course is a bit slow, maybe 30s, due to circa 1km being dirt/gravel, two 180s, four stop banks and lots of bends.  I might just be sub 20 on a quick course in good conditions.  I have a 5.5km race on Sunday, Wellington Round the Bays short course, so I'll see how that goes, unusually for a NZ course, it's probably more like 5.6x km.

         

        Mm - it's just a pace that is often run on the Norwegian Singles approach.  There's no magic specifically about it being 30km, it's just hard enough for a long interval to get lactate up the 2.5-3.5 mmol range (not that i measure lactate).  Also, very nice race, your pacing was pretty much perfect.

        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 it definitely sounds like you are close if not already there on a faster course.

          Geordie Beamish just ran a 8.05 2 mile easily a kiwi record considering no one runs it but probably would have been a record even if it was a popular distance.

          I never used to know about LT1 and LT2 pace.

          I always trained tempo or LT2 or vo2max.

          I'm interested to see how my training goes utilizing more of LT1 and 2 paces.

          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 "      

           

          darkwave


          Mother of Cats

             

            I'm interested to see how my training goes utilizing more of LT1 and 2 paces.

            That makes 2 of us.

             

            Also, I think Puma is making some really good workhorse shoes.

             

            James hit it on the head regarding my comment on the trials winner - she just looked past the point of health.   Especially when you add in that the television camera adds a few pounds visually.

             

            Watson - nice job on the ParkRun!

             

            Half-Crazy - I am going to ask a friend about permits and ParkRuns here.  IIRC, a government shutdown would have meant no ParkRuns on NPS land, which indicates that a permit is required.

             

            Fred - congrats on a great race under difficult emotional strain.  Marky_Mark - we have a LOT of 10 mile races in the Mid-Atlantic area of the US for some reason.  I don't think that's the case anywhere else.

             

            I have a lot of thoughts about the US Olympic marathon trials (better than any other option) and the removal of records from ParkRun (annoying).  I just need the time to write them out Smile

            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.

            darkwave


            Mother of Cats

              My race report - Well, I'm TRYING to run...: Race Report: By George 5K, February 10, 2024 (wellimtryingtorun.blogspot.com)

               

              Also, my week:

               

              57 miles and 90 minutes of pool-running

              M: 90 minutes pool-running. Foam rolling in evening.
              T: 11 miles, including a track workout of 1600, 4x800, 2x400 in 7:22, 3:33, 3:31, 3:29, 3:29, 1:40, and 1:41 (recoveries of 5:08 after the 1600, 2:5x-3:1x after the 1800s, and 86 between the 400s), followed by leg strengthwork. Foam rolling in evening.
              W: 5 miles very easy (9:35), upperbody weights/core, and then 3 miles very easy home (9:23) plus 2 strides. Foam rolling in evening.
              Th: 4 miles very easy on trails (10:04); streaming pilates and foam rolling in evening.
              F: 5 miles very easy (9:48) plus numerous strides totalling to about a mile (swapping between the Adios Pro 3, the Deviate Nitro Elite 1, and the Vaporfly 3). Foam rolling in evening.
              Sa: 3.5 mile warm-up, and then a 5K in 21:59, followed by 2.5 mile cooldown. Later did 3 miles very easy on trails (10:12) and upper body weights/core.
              Su: 16 miles easy to moderate, split as the first 7 miles averaging 9:11 pace, the next 9 miles averaging 8:12 pace. Followed with leg strengthwork.

               

              An ugly workout on Tuesday (cold, dark, legs stiff) left me with very low expectations for Saturday's 5K, which meant I was able to exceed those low expectations. I also raced well (in that I paced my race well and competed well) which made me happy, independent of the time.

               

              This week had some really good positives after a rough start:

              • I started running on the trails of Roosevelt Island again (I took a break due to the hip issue and then due to ice and snow). It was challenging, really challenging. But I could also tell it was exactly what I needed. My static balance is good; it's my dynamic balance (balance while moving) that is hard. Running on a rocky uneven trail with occasional steps up or down or roots or narrow bridges really trains that dynamic balance.
              • After giving up on the Vaporfly 3 nearly a year ago, I decided to give it another try and see if things had changed. And wow - they felt very different. All that balance and PT work has really helped.
              • Sunday's run felt really good - the 5K (which forced me to challenge my gait with uncomfortably fast running for 20+ minutes) really seems to have helped my gait. Not a total surprise - that's happened before. That's one of many reasons why I like to race even if the performance is not going to be fast one. Pushing myself that way really helps stuff.

               

              And pictorial evidence of the Mmerkle/Darkwave forum encounter.

               

              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.

              Fredford66


              Waltons ThreadLord

                Upcoming Races

                02/18 watsonc123 - Wellington Round The Bays 5.5km

                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

                 

                  DW great photo and race report, poor Merkle 

                  As I age I also struggle to warmup for 5k pace.

                  I'm glad the shoes worked out for you. I have some primo condition takumi sens 5 I think which just seem outdated now with all the bouncy high stack stuff.

                  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


                    Feeling closer to normal this past week. Tried to get back to my usual schedule as opposed to sleeping in a bit on the days I wfh.

                     

                    Monday-rest

                    Tuesday 4 easy

                    Wednesday am 5 easy pm strength

                    Thursday rest

                    Friday am 5 with 3 strides and 3 hill sprints pm strength

                    Saturday 4

                    Sunday 7

                     

                    James, I don't closely follow the Lympic marathon too closely, but I feel like there have been runners in recent years that DNF due to injury or other reason.

                     

                    Fred, that 10 mile race sounds tough, congrats on the PR. I had to look at a course I've done that I think of as having a really steep hill and yours is even steeper. Yikes. So I take it you only consider your 10 mile race PR for that distance as opposed to the 10 mile split in a HM? I've only done 1 10 mile races and they sound similar to yours, heat or hills, and my fastest HM 10 split is several minutes faster than the stand alone 10 milers.

                     

                    Mark, congrats on the race. that sounds like a mental challenge to keep pushing. Also congrats to your DD for her PB!

                     

                    Steve, nice week!

                     

                    Watson, I tend to take the day before off too. Usually it works out that way if I am driving to a race. I think it does help.

                     

                    mmmerkle, congrats on the OA win.

                     

                    Piwi, did you remember shorts this week?

                     

                    Darkwave, nice job on the 5k and thanks for sharing the meet up picture.

                    watsonc123


                      I have some primo condition takumi sens 5 I think which just seem outdated now with all the bouncy high stack stuff.

                       

                      Do they feel bad?  Or more that they just feel OK?  If the latter, then they're probably fine for training.

                       

                      The 1960's guys running 100 miles per week in 1960's shoes, must have had foot landing technique to absorb and distribute the impact.

                      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 they are nice and light but the energy return feels so poor compared to the high stack monsters we have now. They beat up my calves last time I tried them. I could probably chuck them on for a Parkrun especially as most are on gravel here.

                        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 "      

                         

                           

                          I'm glad the shoes worked out for you. I have some primo condition takumi sens 5 I think which just seem outdated now with all the bouncy high stack stuff.

                           

                          I've got a pair of Takumi Sen 7s. Love using them for my track workouts on Sat morn, but don't think I'd use them anywhere else.

                           

                          I've been on my death bed for a week (surprisingly tested negative x 3) and was in no state to run. Finally feeling almost 100% (albeit there is still some tiredness lingering...).

                           

                          Congrats all who have raced recently! (and RIP KK Sad )

                          50+ age-group PBs:  Half Perish 1:24:24 (June '23 Road Race) - 10km 37:52 (2022 Local Road Champs) - Track 5km 18:49 (Aug '22) - Perish Run 3:17:42

                          2024 Goals: Boston Perish Run Sub 3:15 - Road/Track 10km Sub 37:30 - 5km Sub 18:20

                           

                           

                          Fredford66


                          Waltons ThreadLord

                            James - Smart to stop when the hamstring started acting up.

                             

                            Mark - Congrats on the course PB.  Funny how that can happen when one isn't feeling "it" at the start.  Great that your daughter got to give you your medal.  In my second HM, my younger son, when he was about 7, had spent time schmoozing the race announcer and got to announce my name as I crossed the finish.

                             

                            Steve - Great to hear you could hit a new weekly mileage high without feeling it in your legs.

                             

                            Watson - Good job on a good week of running and nicely done to cut 9s off your ParkRun time.

                             

                            mmerkle - Nice race.  Fun to read your course described as "pancake flat" after what I did.

                             

                            Darkwave - I'm glad to hear about all the positives you were able to list.  Thanks for the forum-event photo.

                             

                            Piwi - I definitely agree on advancing age makes it harder to warm up for shorter races.

                             

                            Kathi - Good to hear you're on the mend.  It never occurred to me to take a slice of an HM and make it my 10-mile PR.  I probably will stick with what I'm doing.

                             

                            Hash - Sorry you're not feeling well.  Get better soon.

                             

                            Thanks for the positive comments on my race.  Sorry my race report was so climb-obsessed.  I think I became too enamored of the website that gave me exact elevation.   (Not to mention the experience of running those hills was still very much on my mind.)

                            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

                             

                            Fredford66


                            Waltons ThreadLord

                              You've all heard about my race.  The rest of the week was easy runs.  Tuesday was planned to be track work but neither my RP nor I felt like it (he's dealing with work issues and I'm still up and down, emotionally), so we just went for a run on the fast side of easy.  Getting out there and running was accomplishment enough for me.  35.4 miles / 57.0km

                               

                              Date Workout Type Distance Duration Pace Temp
                              2/5/2024   Easy   3.4 mi    37:37 11:01  40
                              2/6/2024   Easy   8.5 mi 1:24:57   9:57  27
                              2/8/2024   Easy   5.1 mi    53:27 10:27  30
                              2/9/2024   Easy   3.2 mi    35:11 11:04  50
                              2/10/2024  Warmup Easy   1.2 mi    12:33 10:55  37
                              2/10/2024

                               Super Saturday 10M 

                              Race 10.0 mi 1:29:33   8:58  42
                              2/11/2024   Easy   4.0 mi    43:54 10:59  45
                              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


                                Hash, hope you are feeling better.

                                 

                                Fred, I've only looked at miles 1-10 of a HM. The 10 mile split for my PR was 1:34. My fastest stand alone 10 mile race was 1:39. So it feels weird to call the 10 mile a race a PR since my 10 mile split has been faster in more than 1 HM.