2024 The Waltons: Racing & Training Thread (Read 167 times)

SteveChCh


Hot Weather Complainer

    watson - Sorry I might not have been too clear.  Jennie isn't in my coaching group but I've bumped into her a few times at races and post-race for beers so we discussed training together since we're a similar pace and location.  She actually ran 3:10 at Selwyn last year for a 6 minute PB and I think has a goal to be top 10 in NZ in her age group.  I seem to be able to run her down in half-marathons though (similar thing happened at Southern Lakes 2022) so I need to try and pick her brain about the marathon.  She's doing Selwyn again so I may have someone to work with, or she may just run away from me and not come back this time.

    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 1:27:34

    Selwyn Marathon June 2, 2024 DNF

    Dunedin Half Marathon September 15, 2024

    darkwave


    Mother of Cats

      "I seem to be able to run her down in half-marathons though (similar thing happened at Southern Lakes 2022) so I need to try and pick her brain about the marathon."

       

      This is a good thought.  However, how is she at shorter distances?  If you are significantly faster at shorter distances, her success at the marathon could simply be relative strengths and weaknesses.

       

      Watson - great job on the marathon - beautifu execution.

       

      Half-Criazy- that 5K course looks quite challenging to me.  Not a fast one at all.

       

      Hi all, belatedly checking (I got hit with a bunch of life stuff immediately after the marathon, and I'm just now digging out).  Here's my race report, for those of you who didn't see it on the other thread (I'm catching up with one thread per day).

       

      Well, I'm TRYING to run...: Race report: Boston Marathon 2024, April 15, 2024 (wellimtryingtorun.blogspot.com)

      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

        Steve - Nice race report.  I could feel myself rooting for you as I read each set of splits.  Congratulations on a huge new NZ PB!

         

        Darkwave - Thanks for the fascinating insight into how the BAA handles the classification of para runners.  Great idea to ship the trophy - I'm not sure I would have thought of that.  Congratulations on the win!

        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

         

        SteveChCh


        Hot Weather Complainer

          darkwave - loved that race report.  So cool how you've taken what most people would see as a massive setback and turned it into the next stage of your life and it seriously looks like your running will take you wherever you want it to now.

           

          Yep, I definitely have more speed than Jennie does and she (so far) is much better at the marathon.  She claims she struggles to break 20 for 5km but I'm doubting that after a half at 4:10/km pace!

           

          Fred - Thanks!  It was great fun even if I took a while to realise it on the day.

           

          Belated week drop.  Good week after the calf scare on Monday, but I do think being cautious possibly saved my race.

           

          No race recovery for me this week with over 100km scheduled including 50 minutes in the marathon zone on sore and tired legs yesterday.  I had serious doubts about whether I could hold on but I did.  I think the last 11km or so of the race may feel similar to that.

           

          Also, here's a short video with highlights from the day including my coach winning the marathon then hitting the deck (lucky it finished on grass):

           

          https://www.facebook.com/ChristchurchMarathon/videos/425101723475550

           

          Weekly for period: From: 15/04/2024 To 21/04/2024

          <caption>Weekly Grid</caption>
          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in m
          15/04 Stationary Bike 0.00 0.00 01:00:11 00:00 00:00 0
          16/04 Warm up 0.33 0.54 00:03:07 09:27 05:46 1
          16/04 Shakeout 3.89 6.25 00:32:31 08:22 05:12 5
          17/04 Warm up 0.34 0.55 00:03:07 09:10 05:40 0
          17/04 15 mins tempo 8.17 13.14 01:03:49 07:49 04:51 28
          18/04 Recovery 6.72 10.80 01:01:14 09:07 05:40 20
          20/04 Warm up 0.34 0.55 00:03:08 09:13 05:42 0
          20/04 5 x 100 metres strides 4.49 7.23 00:36:57 08:14 05:07 13
          21/04 Warm up 2.36 3.80 00:20:08 08:32 05:18 6
          21/04 Christchurch Half Marathon 13.23 21.29 01:27:35 06:37 04:07 25
          21/04 Cool down with some spurts while supporting Richard’s sub 3 attempt 2.28 3.67 00:20:03 08:48 05:28 5

          Totals: Time: 06:31:50 - 🦅Imperial: 42.16 mi - Metric: 67.83 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 1:27:34

          Selwyn Marathon June 2, 2024 DNF

          Dunedin Half Marathon September 15, 2024

          JamesD


          JamesD

            Great video, Steve, and congratulations on your run.

             

            I'm not quite over my bronchitis and went for my first run in two weeks this morning.  First mile was ok, but I slowed down afterwards.  Not sure if it was because I'm still sick or just because I haven't had any exercise in two weeks.  Feel ok now, so it may be the latter.  My 5K in a week and half two weeks after that will both be expensive fun runs.

             

            Sun-Fri - nothing

            Sat - 3.9 miles @ 8:45

             

            Total - 3.9 miles

            Rapidly Declining YTD Average - 33.6 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


              Damn, that's a big week planned backing up after a race Steve!

               

              James - hope the bronchitis is gone.

               

              Another week of less mileage, more speed for me.  Mostly working on pace ahead of my first 5k race in a long time.  I have to say the NB Fuelcell SC Elite are growing on me.  I have a pair of the v3 I picked up cheaply end of line which I used for Tuesday's workout and I really enjoyed them.  By all accounts the v4 sound like they are an improvement as well.  To be fair, they were probably an ideal shoe for that workout which was really a sustained tempo effort - 5x under / overs with 6 minute unders at around 3:45/km, and 2 minute overs aiming for around 3:15-3:20/km.  Had a good track session on Saturday too, with 3x 1 mile repeats, at something like goal pace for the 5k next Sat.  Lots of hills on Thursday and in Sunday's long run so it was a pretty good all around sort of week.  Helped by very good autumn running weather!

               

              Weekly for period: From: 22/04/2024 To 28/04/2024

              <caption>Weekly Grid</caption>
              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in m
              22/04 That run where only local government (and, in particular, Auckland Council) could take 6 months to fix a short pedestrian bridge 🤦‍♂️ 3.31 5.33 00:24:29 07:24 04:36 7
              23/04 That run where pirate time was back with a vengeance 🏴‍☠️ 10.58 17.02 01:05:00 06:09 03:49 21
              24/04 That run where sometimes you just drift off inside your own head 9.95 16.01 01:07:49 06:49 04:14 22
              25/04 That run where hill repeats seemed kinda appropriate 8.28 13.33 00:53:58 06:31 04:03 194
              27/04 That run where I finally got good conditions for a track session 6.26 10.07 00:36:38 05:51 03:38 5
              28/04 That run where I went in search of extra hills and found a cat crossing the motorway 13.52 21.75 01:35:04 07:02 04:22 251

              Totals: Time: 05:42:58 - 🦅Imperial: 51.90 mi - Metric: 83.51 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"

              SteveChCh


              Hot Weather Complainer

                Mark - Yep, I see his logic but I'm a bit cooked this afternoon.  Go smash that 5km!

                 

                James - I'd be a bit careful about pushing too hard until that's completely cleared.  It's one of those ones that can hang around.  Ain't nobody got time for that.

                 

                me - Pretty big week coming off a hard race.  I definitely felt it on Thursday and today, but Saturday's short tempo was really fun.  Only a few years ago I'd need an extremely light week post-race.

                 

                Weekly for period: From: 22/04/2024 To 28/04/2024

                <caption>Weekly Grid</caption>

                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in m
                22/04 Warm up 0.33 0.53 00:03:06 09:24 05:51 1
                22/04 Recovery 4.59 7.39 00:40:25 08:48 05:28 23
                23/04 Warm up 0.34 0.54 00:03:10 09:19 05:52 0
                23/04 Easy 40 4.83 7.77 00:40:27 08:22 05:12 13
                24/04 Warm up 0.33 0.54 00:03:07 09:27 05:46 1
                24/04 Easy hour 7.51 12.09 01:03:53 08:30 05:17 23
                24/04 Warm up 0.34 0.55 00:03:03 08:58 05:33 0
                24/04 Double Day 3.78 6.08 00:32:09 08:30 05:17 15
                25/04 Warm up 0.34 0.54 00:03:11 09:22 05:54 5
                25/04 50 mins Zone 3 12.09 19.45 01:34:23 07:48 04:51 59
                26/04 Warm up 0.34 0.54 00:03:06 09:07 05:44 4
                26/04 Friday Cruise 5.81 9.34 00:48:56 08:25 05:14 30
                27/04 Warm up 0.35 0.56 00:03:13 09:11 05:45 15
                27/04 20 mins AeT 8.22 13.22 01:04:01 07:47 04:51 25
                28/04 Warm up 0.36 0.58 00:03:21 09:18 05:47 1
                28/04 Steady Sunday 17.42 28.04 02:18:25 07:57 04:56 36

                 

                Totals: Time: 09:07:56 - 🦅Imperial: 66.98 mi - Metric: 107.77 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 1:27:34

                Selwyn Marathon June 2, 2024 DNF

                Dunedin Half Marathon September 15, 2024

                mmerkle


                  watsonc123 Pretty solid pacing on that marathon. Nicely done.

                   

                  Hashiritai Fading happens. I wish I knew how to avoid it in a guaranteed way. Glad you enjoyed the experience.

                   

                  Steve/dw Nice races, commented on the jerks thread.

                   

                  I haven't been here in a few weeks. I raced a marathon on April 6th, the race report is on the jerks thread a few pages back. I didn't PR. I ran 2:57:03 (16 seconds off my PR) after fading with calf pain starting around mile 17.

                   

                  My Week

                   

                   

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in ft
                  04/22 Lunch Run 10.54 16.95 01:20:35 07:39 04:45 712
                  04/23 Morning Run 9.54 15.35 01:13:21 07:41 04:47 597
                  04/24 Morning Run 10.53 16.95 01:24:30 08:01 04:59 476
                  04/25 Incline work on treadmill 9.00 14.48 01:26:03 09:34 05:57 1106
                  04/26 Morning Run 5.05 8.13 00:41:32 08:13 05:07 249
                  04/27 Light and long hill work on the treadmill 9.00 14.48 01:18:38 08:44 05:26 843
                  04/27 Afternoon Row 1.55 2.50 00:10:38 06:52 04:15 0
                  04/28 All I need is a beat, with a continuous loop. 15.54 25.01 01:58:47 07:39 04:45 1168

                  Totals: Time: 09:34:04 - 🦅Imperial: 70.76 mi - Metric: 113.86 km

                   

                  Base building. I think this summer I am going to go with Jack Daniels "Alien training" from the 4th edition running formula. It's a two week cycle you repeat, but the plan gives you the outline of the weeks and you fill in the actual workouts with what you need. The current plan is 5k - 10k focused training May-July for a summer race series I do. But then on August 17th I'm doing an 8 hour endurance challenge. I still need to think about how the transition is going to work, but all of these races have lots of vert, so I will be doing that regardless. 

                  darkwave


                  Mother of Cats

                    Thanks for the kind words, y'all - Steve - I really appreciate your comment, so thanks for that.  The video was also pretty cool!

                     

                    James - I think the first run after 2 weeks off is always goign to be rough.

                     

                    MMerkle - the training plan in JD is actually called "Alien training"?  Clearly I need to pick up the 4th edition.

                     

                    My last 2 weeks:

                     

                    Week 1: 30 miles running and 5:30 pool-running
                    M: ~1 mile shakeout jog and then a marathon in 3:41:17.
                    T: Off for travel.
                    W: 90 minutes pool-running
                    Th: 90 minutes pool-running in the morning; streaming pilates in the evening.
                    F: 90 minutes pool-running. Foam rolling in evening.
                    Sa: 1 hour pool-running + upper body weights/core and foam rolling.
                    Su: 3 miles very easy (10:05) and streaming yoga + foam rolling.

                    Week 2: 34 miles and 70 minutes of pool-running
                    M: 70 minutes pool-running and streaming yoga
                    T: 5.5 miles very easy (9:50) + leg strengthwork
                    W: 8.5 miles very easy (9:33) with some grass running + upper body weights/core
                    Th: 8.5 miles very easy on trails (10:10) plus streaming pilates
                    F: 7 miles, including 4 Iwo Jima hills, plus some leg strengthwork
                    Sa: Off (Sick)
                    Su: 4.5 miles very easy on trails (10:15)

                     

                    Basically marathon recovery, interrupted by being sick as a dog with the best possible timing (i.e,, this was the right weekend to be sick without disrupting training, racing, or social plans.)

                    Also, I have a schedule change.  I've decided to skip Grandma's Half and run the BAA 10K the same weekend.  This is because the BAA 10K offers my para division and pays solid prize money for a win there ($1000).  I also don't have to take time off of work to travel to Boston to do the BAA 10K, while going to Duluth requires at least two days of vacation time.  I'm really sad to miss Grandma's, but I think this is the right choice.

                    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

                      05/04 MarkyMark - Runway5

                      05/05 JamesD Invest in Yourself 5K

                      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

                       

                      Fredford66


                      Waltons ThreadLord

                        I had a lower-mileage week with 29.0 miles / 46.7km but that included two races over the weekend: a 15k on Saturday and a 5k on Sunday.  The 15k didn't go so well, despite great weather.  I was hoping to get close to 80 minutes, but I had a mental fade in miles 7 & 8 after a 1½ mile gravel section and some bigger-than-anticipated hills sapped my strength.  I rallied in mile 9 to get in just under 85 minutes.  Right now, it seems like I'm struggling with keeping my focus in longer races and instead I'm allowing my mind to wander down dark and sad paths (same thing happened in the half a few weeks ago).  Sunday's 5k, a race rescheduled from a month ago when it was cancelled due to flooding, went much better.  My son got 2nd in AG (19 & under) and 12th overall of 145 and I managed to get 3rd in AG and 29th overall.  I guess 5k/26 minutes is too short a race for me to start feeling sorry for myself.  As an indication of the effect of temperature, my son and I both ran notably slower than we did last year at the same race, but both finished higher in the standings (61º this year, 28º last year 16/-2C).

                         

                        Date Workout Type Distance Duration Pace Temp
                        4/23/2024  4 x (200/200, 200/400, 400/200)  Repeats  7.0 mi 1:10:30 10:01  38
                        4/25/2024   Easy  4.8 mi    48:10 10:09  48
                        4/26/2024   Easy  3.0 mi    31:05 10:16  50
                        4/27/2024  Warmup Easy  1.1 mi    11:19 10:23  46
                        4/27/2024

                         Clinton Township Country Run 15k 

                        Race  9.4 mi 1:24:46   9:04  48
                        4/28/2024  Warmup Easy  0.6 mi      6:17 10:29  61
                        4/28/2024

                         Spring Distance Classic

                        Race  3.1 mi    25:51   8:19  61
                        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

                         

                        Half Crazy K 2.0


                          My week:

                          Monday strength

                          Tuesday am 8x 2min hard + 4x200

                          Wednesday am 4 easy, pm strength

                          Thursday rest

                          Friday am 6 with 3 Tempo + 3x200, om strength

                          Saturday 3 + strength

                          Sunday 6 easy

                           

                          JamesD, there is something really rough that's been going around. Ease back into things, it will hopefully get a little easier each day. At least that's been my experience. It's getting through those first really rough runs that is tough.

                           

                          Mark, jealous of your fall weather. We got our first big taste of summer and I'm already over it.

                           

                          Steve, wow, that's a big week following a race.

                           

                          mmerkle, oops, got distracted Googling the Alien plan. That sounds interesting. Definitely going to need to do some more reading.

                           

                          Darkwave, hope you're feeling better. Seems like a logical choice to do the BAA 10k.

                           

                          Fred, nice job with 2 races in the same weekend. Gravel on hills is always a challenge for traction.

                          watsonc123


                            Sorry for this being late.  Last two weeks:

                            Weekly for period: From: 04/15/2024 To 04/21/2024

                            <caption>Weekly Grid</caption>
                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in ft
                            04/15 Evening Run - 2 * (12:00 @30k Pace & 1:00 Walk) 6.58 10.59 00:55:01 08:22 05:12 121
                            04/16 Evening Run 4.46 7.17 00:40:00 08:58 05:35 105
                            04/17 Evening Run - 2 * (12:00 @30k Pace & 1:00 Walk) 6.63 10.67 00:55:01 08:18 05:09 121
                            04/18 Evening Run 4.38 7.04 00:40:26 09:14 05:45 108
                            04/19 Afternoon Run 2.54 4.09 00:24:34 09:40 06:00 10
                            04/21 Christchurch Marathon 3:19:26 Gun / 3:18:47 Mat Time 26.49 42.62 03:18:50 07:30 04:40 75

                            Totals: Time: 06:53:52 - 🦅Imperial: 51.08 mi - Metric: 82.19 km

                             

                            Weekly for period: From: 04/22/2024 To 04/28/2024

                            <caption>Weekly Grid</caption>
                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in ft
                            04/25 Afternoon Run 5.19 8.36 00:52:38 10:08 06:18 171
                            04/26 Afternoon Run - 2 * (12:00 @30k Pace & 1:00 Walk) 6.59 10.61 00:55:00 08:21 05:11 62
                            04/28 Afternoon Run 13.94 22.43 02:09:40 09:18 05:47 358

                            Totals: Time: 03:57:18 - 🦅Imperial: 25.73 mi - Metric: 41.39 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

                            watsonc123


                              Steve - big week post race!

                              James - please concentrate on getting yourself well.

                              Mark, mm, Half and Darkwave - nice weeks.

                              MM - interesting that JD has now gone to a template approach. IMO it's probably better than super specific plans. It might be urban myth, but I heard that Brad Hudson didn't want his book to have plans included, but the publisher required it.

                              Fred - nice weeks and races.

                              Darkwave - I hope your dog is better? This para thing is going well, if things go well you'll become a semi-pro! Great RR for Boston.


                              I will get my marathon RR up soon. After reading Darkwave's Boston RR, the bar is set high, I'll probably just walk under the bar.

                              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


                                Watson - that distance between gun and mat time is crazy big for a NZ race! Must've been busy at the start.

                                 

                                Weather is looking pretty good for Saturday.  Given the race is on an airport runway, the danger would be wind more than anything but it's looking pretty calm, so fingers crossed.  Temps around 11-12C / low 50's when the race starts, and it's after sunset so might feel a little cooler than that.

                                 

                                Still half wishing I was in Wanaka for Southern Lakes HM again though.  Weather for that is looking like the best it's been since 2021, when I had one of the absolute races of my life and ran my current (most likely all-time!) HM PB.  Pretty hard to beat running down the Cardrona valley with autumn leaves on the trees on a clear, cool morning.  Except last year when there was a headwind the whole way 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: Runway5 / National 5k Champs, 16:22, National Masters AG Champ!

                                Up next: Still working on that...

                                "CONSISTENCY IS KING"