2024 The Waltons: Racing & Training Thread (Read 183 times)

Fredford66


Waltons ThreadLord

    After running 25:27 my last two times at ParkRun, I posted a 25:26 today for a new YTD best, despite very windy conditions.  We had some out-of-towners from Australia and New Zealand.  The ParkRun I go to is the closest to NY, so we often get tourists who are visiting the city and come out for the run.

    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 race(s): Firecracker 4-miler, 7/4

     

    darkwave


    Mother of Cats

      Great job Fredford.  I'd say you're on fire, but this is really nothing new.

       

      Got officially classified as a para-athlete today, so yay (and yes, I know this is a good news/bad news thing).  I now have a bib # to share - it's P156.  I am in the T35-38 category (I'm a T36, but they lump all 4 categories together).

       

      I start at 9:50 am, 10 minutes before wave 1.

      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.

      Marky_Mark_17


        After running 25:27 my last two times at ParkRun, I posted a 25:26 today for a new YTD best, despite very windy conditions.  We had some out-of-towners from Australia and New Zealand.  The ParkRun I go to is the closest to NY, so we often get tourists who are visiting the city and come out for the run.

         

        Nice! Well done Fred.  I volunteered down at our parkrun again yesterday.

         

        Did they say which NZ Parkrun they were from?

        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: Runway5 / National 5k Champs, 16:22, National Masters AG Champ!

        Up next: Still working on that...

        "CONSISTENCY IS KING"

        Fredford66


        Waltons ThreadLord

           

           

          Did they say which NZ Parkrun they were from?

          No, but the race roster is at this link in case you want to see if you recognize any names.

           

          https://www.parkrun.us/delawareandraritancanal/results/228/

          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 race(s): Firecracker 4-miler, 7/4

           

          JamesD


          JamesD

            Hash - Very sorry for your loss, but your dad’s words were certainly special.  Hope you’re soaking in the trip and can enjoy Monday.  Good luck.

             

            darkwave - Also good luck.  Hope you and Hash can meet up.

             

            Fred - I also thought your picture looked like you had lost weight.  Maybe it’s not the bib but the beard?  Good job on the ParkRun.

             

            I had another week that didn’t feature quite as much mileage as I had hoped but was still pretty good and showed some progress.  By now I have an idea of the strengths (more long runs, slightly faster paces on my easy runs & tempos) and weaknesses (total mileage, little cross training, lack of speedwork) of my buildup to next month’s half. Should be fun anyway.

             

            Sun -  8 miles slow TM (54:25 AM/42 PM) + 0:40 walk breaks/6 min

            Mon - 8.6 miles in park PM @ 8:31

            Tues - off

            Weds - 7.3 miles in park PM, light rain,  including strides, 4 @ 7:00

            Thurs - 5 miles slow TM (60:15 PM) + 0:40 walk breaks/6 min

            Fri - 8.6 miles in park PM @ 8:25

            Sat - 2.5 miles slow TM (30:10 AM) + 0:40 walk breaks/6 min

             

            Total - 40 miles

            YTD - 37.8 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

            SteveChCh


            Hot Weather Complainer

              Good luck Fishy, Hash and darkwave!

               

              Very busy with uni so a quick drop of my week.  Definitely a turnaround week with pop back in my legs and some decent workouts that were hard but not off the charts.  Hopefully I'm ready for a good race next week - I'll run it at PR effort but I think I'm looking at 1:28-29 if I execute well.  I'll be conservative though because it could go the other way if things get tough.

               

              Weekly for period: From: 08/04/2024 To 14/04/2024

              <caption>Weekly Grid</caption>
              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in m
              08/04 Warm up 0.34 0.55 00:03:06 09:07 05:38 0
              08/04 Easy hour 7.55 12.15 01:02:25 08:16 05:08 25
              10/04 Warm up 0.34 0.55 00:03:09 09:16 05:44 0
              10/04 Lactic Threshold ladder workout - 2,3,4,4,3,2 8.30 13.35 01:04:14 07:44 04:49 10
              11/04 Warm up 0.34 0.54 00:03:09 09:16 05:50 0
              11/04 Easy med long 8.73 14.05 01:14:28 08:32 05:18 34
              12/04 Warm up 0.35 0.57 00:03:08 08:57 05:30 1
              12/04 Friday strides - 6 x 20 seconds 6.56 10.56 00:55:09 08:24 05:13 26
              13/04 Warm up 0.33 0.53 00:03:08 09:30 05:55 1
              13/04 60 mins zone 2, 3 into 30 mins tempo kick down 14.34 23.07 01:50:39 07:43 04:48 26
              14/04 Warm up 0.33 0.54 00:03:10 09:36 05:52 0
              14/04 Easy med long 9.74 15.67 01:22:08 08:26 05:14 30

              Totals: Time: 07:47:53 - 🦅Imperial: 57.26 mi - Metric: 92.13 km

              5km: 18:34 11/23 â”‚ 10km: 39:10 8/23 â”‚ HM: 1:26:48 9/23 â”‚ M: 3:29:54 6/24

               

              2024 Races:

              Motorway Half Marathon February 25, 2024 1:29:55

              Christchurch Half-Marathon April 21, 2024 1:27:34

              Selwyn Marathon June 2, 2024 DNF

              Wellington Marathon June 23, 2024 3:29:54

              Hagley Park Run July 20, 2024

              Dunedin Half Marathon September 15, 2024

              Timaru Ten October 26, 2024

              Marky_Mark_17


                Hash - all the best out there.

                 

                Legs were feeling it after the half so pretty light recovery week.  I'll pick it up again this week but the emphasis is gonna be on leg speed and sharpness rather than volume with the 5k coming up in 3 weeks.  I haven't raced a 5k in a long time so I'm planning to hit Parkrun on Sat and use it as a progressive workout, finishing around 5k pace.  One important caveat there is I actually do not know what my 5k pace is at the moment.

                 

                Weekly for period: From: 08/04/2024 To 14/04/2024

                <caption>Weekly Grid</caption>
                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in m
                09/04 That run where 1k or 1 lap per year are both admirable but stupid ideas 2 days after a race 6.23 10.02 00:45:06 07:14 04:30 19
                10/04 That run where that bridge is just kinda sitting there waiting to be opened 7.47 12.02 00:53:03 07:06 04:25 23
                11/04 That run with the return to the swamp (only windier) 8.53 13.73 00:58:26 06:51 04:15 69
                13/04 That run where I tried to make my legs go fast and they didn’t protest too much 5.73 9.22 00:36:14 06:19 03:56 8
                14/04 That run where I was hoping the legs might be a bit more recovered after a recovery week 10.01 16.10 01:11:10 07:07 04:25 177

                Totals: Time: 04:23:59 - 🦅Imperial: 37.97 mi - Metric: 61.09 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: Runway5 / National 5k Champs, 16:22, National Masters AG Champ!

                Up next: Still working on that...

                "CONSISTENCY IS KING"

                darkwave


                Mother of Cats

                  Just dropping my week off quickly:

                   

                  36 miles running
                  M: 8 miles very easy (9:17).
                  T: 8 miles with a track workout of 6x800 in 3:32, 3:30, 3:24, 3:21, 3:22, 3:20 (recoveries of 2:3x-2:5x in between).
                  W: 6 miles (9:21) plus drills and two strides, followed by upper body weights/core.
                  Th: 6 miles easy (9:07) plus drills and two strides; sports massage and streaming Pilates in afternoon.
                  F: Off for travel
                  Sa: 4 miles very easy (9:40) in morning; para-athlete classification in afternoon.
                  Su: 4 miles very easy (9:30) plus two relaxed strides in morning, yoga in afternoon.

                   

                  Sorry all for not contributing more.  I promise I'll get back at it once the dust settles after the marathon.

                   

                  Hash - good luck!  Hopefully we'll get a chance to sync up post-race.

                  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.

                  watsonc123


                    Fred - remove the ParkRun please. Also nice race. I checked the results, I did not recognize any names.

                    James - nice week.


                    Steve - I think you'll race well. I think 1:28-1:29 is a good aim, if it's going well with 5km to go then put the foot down.


                    Mark and Darkwave - nice weeks.

                    My week was pretty good.  Two mild strength sessions, plus below.  My left calf and right glue med niggles are a bit better, they're not 100% but they should be fine for Sunday's marathon.  Forecast is looking very good, a low of 5 Celcius with a high of 19 for the day, but probably that would be 12-14 at the end of the race.

                     

                    Weekly for period: From: 04/08/2024 To 04/14/2024

                    <caption>Weekly Grid</caption>
                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in ft
                    04/08 Evening Run 4.40 7.08 00:39:56 09:05 05:38 105
                    04/09 Evening Run - 2 * (12:00 @30k Pace & 1:00 Walk) 6.63 10.66 00:55:01 08:18 05:10 121
                    04/10 Evening Run 2.93 4.71 00:26:38 09:05 05:39 69
                    04/11 Afternoon Run - 2 * (12:00 @30k Pace & 1:00 Walk) 6.63 10.67 00:55:01 08:18 05:09 118
                    04/12 Evening Run 4.44 7.15 00:40:01 09:01 05:36 108
                    04/13 Morning Run - 2 * (12:00 @30k Pace & 1:00 Walk) 6.69 10.77 00:55:01 08:13 05:06 105
                    04/14 Afternoon Run 13.96 22.47 02:05:51 09:01 05:36 348

                    Totals: Time: 06:37:29 - 🦅Imperial: 45.69 mi - Metric: 73.51 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

                    Half Crazy K 2.0


                      My week:

                      Monday strength (upper body)

                      Tuesday am 4.7 with strides, pm strength (upper body)

                      Wednesday am 6 with 8x3 min 10k effort, pm lower body strength

                      Thursday rest

                      Friday am upper body strength, pm 7 easy

                      Saturday 3 easy + core

                      Sunday 6 with 4x4 min hard

                       

                      Good luck today Darkwave & Hash! Hope you both have great races and are able to meet up!

                      Fredford66


                      Waltons ThreadLord

                        Through the halfway point, it looks like Darkwave has been getting steadily stronger; a little faster at each posted split.

                        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 race(s): Firecracker 4-miler, 7/4

                         

                        watsonc123


                          It looks like both Darkwave (net 03:41:17) and Hash (net 03:46:54) had challenging races.  Both had fades, with Hash having a big fade.

                           

                          I hope you're both alright and enjoyed the experience even if the race didn't go to plan.

                          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

                          Fredford66


                          Waltons ThreadLord

                            It looks like both Darkwave (net 03:41:17) and Hash (net 03:46:54) had challenging races.  Both had fades, with Hash having a big fade.

                             

                            I hope you're both alright and enjoyed the experience even if the race didn't go to plan.

                             

                            By the time DarkWave finished, the temperature was almost 70º (21C) in the shade - and it was a sunny day.  Ignorant commentators on TV were saying what a nice day it was for a marathon.  I'm told a lot of people faded, and faded hard, today.

                            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 race(s): Firecracker 4-miler, 7/4

                             

                            Marky_Mark_17


                               

                              By the time DarkWave finished, the temperature was almost 70º (21C) in the shade - and it was a sunny day.  Ignorant commentators on TV were saying what a nice day it was for a marathon.  I'm told a lot of people faded, and faded hard, today.

                               

                              Yeah that's tough. I've run 10k's and HMs in those conditions and it was not easy. Much tougher in a full.

                              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: Runway5 / National 5k Champs, 16:22, National Masters AG Champ!

                              Up next: Still working on that...

                              "CONSISTENCY IS KING"

                              Marky_Mark_17


                                And for Hashiritai... others will probably understand your specific situation a bit more, but those life stresses take it out of you in all sorts of ways.  I remember before Southern Lakes HM last year, we'd had an absolute rollercoaster few weeks with my life in and out of hospital in the late stages of pregnancy with all sorts of weird complications.  I'd trained fine, actually amazingly well in the circumstances, but on race day I just sort of didn't have the juice, particularly in the latter stages of things.  But weirdly, I still enjoyed the ride, even though it will by no means go down as one of my better races. It was sort of a victory just to finish the race, even if I'd hoped to run it better.

                                 

                                I hope you enjoyed the ride.  Or at least, I hope you made some great memories along the way.

                                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: Runway5 / National 5k Champs, 16:22, National Masters AG Champ!

                                Up next: Still working on that...

                                "CONSISTENCY IS KING"