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

watsonc123


    Hash - I see you're back running.  Maybe you were RAT negative as it was a flu rather than Covid-19?

     

    Darkwave - nice race.  For you, in your current condition, do you think the Vaporfly 3's are better than your other race shoes?  Or would likely you'd have done about the same time in your other race shoes?  And it's just a really good sign that your footstrike is now stable enough for the Vaporfly 3's?

     

    Fred - nice week.  Just run what you feel like given your grief, don't add too much running stress.

    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

    Marky_Mark_17


      Hash - when I had covid the first time in Dec 2022, I never tested positive on a RAT test. Everything about it absolutely screamed Covid though.  Apparently certain strains don't show up on a RAT test in some circumstances (but they do under that other more accurate test that we used before RAT tests).  Was pretty crook again in Dec this year and didn't test positive, but again felt a lot like Covid all over again lol.

      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"

      Fredford66


      Waltons ThreadLord

         

        Fred - nice week.  Just run what you feel like given your grief, don't add too much running stress.

         

        Thanks.  I have to remember to give myself "permission" not to push myself when what I really need is stress relief, not added stress.

         

        From a detached perspective, I wonder if my slower running also demonstrates the value of track/speed sessions.  In the past, my 18-week cycles have included 16 track sessions of various distance and speed.  This cycle, I've done 5 of 12 scheduled sessions so far, including just 1 of the last 5.  Maybe that helps explain my lack of speed/stamina on hills.

        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


           

          Thanks.  I have to remember to give myself "permission" not to push myself when what I really need is stress relief, not added stress.

           

          From a detached perspective, I wonder if my slower running also demonstrates the value of track/speed sessions.  In the past, my 18-week cycles have included 16 track sessions of various distance and speed.  This cycle, I've done 5 of 12 scheduled sessions so far, including just 1 of the last 5.  Maybe that helps explain my lack of speed/stamina on hills.

           

          So, yea, first, give yourself some grace. As far as the detached view, entirely possible. It comes down to what type of training do you best repsond to. Were you doing speed sessions during your marathon build?  Maybe a 5k specific block once your HM training is done?

          Fredford66


          Waltons ThreadLord

             

            So, yea, first, give yourself some grace. As far as the detached view, entirely possible. It comes down to what type of training do you best repsond to. Were you doing speed sessions during your marathon build?  Maybe a 5k specific block once your HM training is done?

             

            It seems to me that over the past 7+ years I've responded well to training that includes speed work once/week.  Not a bad idea to focus on speed for a while after my spring HMs are over.  I haven't picked my fall races yet, so I don't know when the fall training cycle with start.  Typically, I'll look for a flat race (i.e. Jersey Shore), something hilly for fun, and maybe a third one if there are people I know racing it.

            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

             

            Marky_Mark_17


              Quick drop on the weekly for me.  Reasonable mileage for a post-race week, although the legs were definitely feeling the race until late week, but improved by the weekend.  Couple decent weeks coming up then taper for the next one at Maraetai.  Will need to remember what does and doesn't work well because it's the same 4-week turnaround between Maraetai and the final race at Waterfront.

               

              Weekly for period: From: 12/02/2024 To 18/02/2024

              <caption>Weekly Grid</caption>
              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in m
              12/02 That run where the new Northern reclamation has just made my recovery runs a touch longer 5.66 9.10 00:43:23 07:40 04:46 4
              13/02 That run where the Okahu water fountain was off 😱 7.46 12.01 00:53:47 07:13 04:29 21
              14/02 That run where the bird poo missed me by about half a second 8.10 13.03 00:57:10 07:03 04:23 20
              15/02 That run where it was warm again 9.34 15.03 01:02:48 06:43 04:11 25
              17/02 That run where we have passed the peak of summer, according to the cicadas 7.05 11.35 00:43:58 06:14 03:52 4
              18/02 That run with a stunner of a sunrise 12.50 20.11 01:28:46 07:06 04:25 210

              Totals: Time: 05:49:52 - 🦅Imperial: 50.11 mi - Metric: 80.62 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"

              mmerkle


                 

                From a detached perspective, I wonder if my slower running also demonstrates the value of track/speed sessions.  In the past, my 18-week cycles have included 16 track sessions of various distance and speed.  This cycle, I've done 5 of 12 scheduled sessions so far, including just 1 of the last 5.  Maybe that helps explain my lack of speed/stamina on hills.

                 

                Perhaps, yes. But also, life happens. And I think in the long run it's better to not force yourself to do something that will make you mentally burnout and/or hate training. You did say from a detached perspective, so you might have already thought of this.

                Fredford66


                Waltons ThreadLord

                   

                  Perhaps, yes. But also, life happens. And I think in the long run it's better to not force yourself to do something that will make you mentally burnout and/or hate training. You did say from a detached perspective, so you might have already thought of this.

                   

                  Agreed - I'm just going to keep to what I've been doing lately and maybe try some speed work after my April HM is done.  If I feel like it.

                  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

                    How to dress for a 5k in the snow (I'm on the left and ditched the cape for the start).

                     

                    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


                      Fred, I'm cold just looking at that picture.

                       

                      Mark, do you have the cyclical cicadas? We have some 13 and 17 year broods that when they come out, people freak out. Last time they came out (2021), it was LOUD. Pretty much every run I had at least one get stuck on me.

                      watsonc123


                        Half- the 2023 thread also had the cicada chat!  New Zealand just has the annual cicadas which are out as I write.

                         

                        Mark - nice week.

                         

                        I will post my week later.

                         

                        Wellington Round the Bays was this morning, being a 5.5km, 10km and half marathon.

                         

                        I raced the 5.5km, which unusually for a NZ  course is long.  I had 5.68km last year, this year 5.69km.  Checking others on Strava it is around 5.7km.

                         

                        I did 23:03 last year.  This year I wanted to beat that, which I did by 25s in 22:38.  GPS pace was 3:59/km, which is the first sub 4 pace race I have had for a while.

                         

                        It was warm and windy.  First 2km into wind with the remainder a tail wind.

                        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

                        SteveChCh


                        Hot Weather Complainer

                          watson - Very nice result.  When I run in Wellington I definitely lose way more into the wind than I gain with it behind me so that makes it worth even more I reckon.

                           

                          Fred - I'm also cold looking at that and very happy with a warm but not hot nice summer day.

                           

                          Mark - Sensible week and good that you get 2 chances at it and can adjust as necessary.

                           

                          me - Developed a very mild cold last Sunday, exact same timing as last year which took me out of the Motorway Half.  This one is very weird, hasn't really turned into a sore throat or blocked nose.  Decided with the coach to can the workout on Wednesday and keep it easy, and Tuesday was a rest day with no shakeout.  I did my planned session yesterday which was definitely harder than usual but not off the charts.  HR was pretty high for marathon pace though.  Today I've lost my sense of smell and taste but still feel okay.  Hopefully it disappears soon, I wouldn't do the half if it was today but I can see myself being back at 100% with a couple of good sleeps.

                           

                          Weekly for period: From: 12/02/2024 To 18/02/2024

                          <caption>Weekly Grid</caption>
                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          12/02 Warm up 0.33 0.53 00:03:09 09:33 05:57 0
                          12/02 Easy hour 7.48 12.04 01:03:35 08:30 05:17 23
                          14/02 Warm up 0.34 0.54 00:03:05 09:04 05:43 0
                          14/02 Easy med long 9.01 14.50 01:16:58 08:33 05:18 28
                          15/02 Warm up 0.33 0.53 00:03:06 09:24 05:51 36
                          15/02 Easy hour 7.50 12.08 01:03:51 08:31 05:17 22
                          15/02 Warm up 0.33 0.53 00:03:03 09:15 05:45 0
                          15/02 Thursday Double 3.76 6.05 00:31:45 08:27 05:15 14
                          16/02 Warm up 0.34 0.54 00:03:04 09:01 05:41 0
                          16/02 Friday Cruise 6.41 10.32 00:54:01 08:26 05:14 19
                          17/02 Warm up 0.34 0.54 00:03:09 09:16 05:50 0
                          17/02 2 x 10km @ goal marathon pace 17.81 28.66 02:15:09 07:35 04:43 40
                          18/02 Recovery 3.30 5.31 00:31:12 09:27 05:53 15

                          Totals: Time: 07:55:07 - 🦅Imperial: 57.28 mi - Metric: 92.16 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

                            Mark excellent post race week. You are so consistent.

                             

                            Fred I'm a heterosexual male but those are some great legs  although I wouldn't be wearing pajamas pants in a 5k 

                             

                            Watson sorry I missed that result on strava but wow you just found out if you are in sub 20 5k shape. Excellent job.

                             

                            Steve hope you recover soon. Very nice week none the less. Sam Tanner ran in Melbourne yesterday in a mile race. Jake Wightman was in it too. Tanner came 4th in 3.53. McSweyne took it out in 3.52. There was a 17 year old Aussie guy who got 3rd in 3.52 

                             

                            My week was poor only 42 kms. Surfing got in the way as we have had good swell all week. I have to surf early before the onshore winds ruin it then I don't have enough energy for running.

                            My Puma  Velocity nitro shoes arrived and felt great on my first run in them.

                            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


                              Fred - your shorts are excellent.  I need to dig out a picture of my current racing shorts as they are almost as colourful.

                               

                              Watson - nice job on the race. As Steve says, the wind always takes more out than it gives back.

                               

                              Piwi - Puma are making some big moves. A lot of the runners at the US Marathon trials were in the new top end Puma shoes.

                               

                              Steve - heh, that sounds like the OG Covid symptoms?! Hopefully you shake that soon.

                               

                              Kathi - like Watson said, we just get the annual cicadas. I've never had one land on me when running (and I have had a lot of bugs of various descriptions land on me when running!).

                              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"

                              mmerkle


                                Steve That's a hard LR workout in general. Doing that with a cold thing is nuts, and is probably why the HR was high. Nice work.

                                 

                                My Week

                                 

                                 

                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in ft
                                02/13 Treadmill with some incline 12.00 19.31 01:43:12 08:36 05:21 472
                                02/14 Warm Up 2.04 3.29 00:17:32 08:36 05:20 121
                                02/14 6 X 1k at VO2 max pace with 400 jogs 4.99 8.03 00:31:38 06:20 03:56 0
                                02/14 Cool Down 2.05 3.29 00:17:11 08:23 05:13 115
                                02/15 Morning Run 11.05 17.77 01:28:50 08:02 05:00 614
                                02/16 Morning Run 8.04 12.93 01:01:56 07:42 04:47 538
                                02/17 Miles 6-11 at MP pace (ish) 20.07 32.29 02:24:00 07:10 04:28 1296
                                02/18 Afternoon Run 6.04 9.72 00:48:59 08:07 05:02 308

                                Totals: Time: 08:33:18 - 🦅Imperial: 66.28 mi - Metric: 106.64 km

                                 

                                Mediocre VO2 session Wednesday but not the end of the world. Had some MP miles during the LR which went ok I guess but with the wind and the hills it's hard to know if that effort feels right. Will have to practice MP on flats without wind soon. Today the IT band pain returned. Ugh. I'm starting to think this will never completely go away. I have been doing hip abductor exercises 3 times a week consistently. Not sure what else I can do. I hate taking days off. Hopefully everything holds together for my 10 miler next week.