2024 The Waltons: Racing & Training Thread (Read 177 times)

mmerkle


    Fred That's good you were able to catch yourself slowing during the second mile. The 5k I just did I screwed up because I let my foot off the gas during that part. Takes a lot of toughness to speed back up.

     

    watsonc123 When I was reading I thought "why not just bring caffeinated gels instead" before I saw that you commented that at the end lol. Sounds like you executed well.

     

    JamesD A half marathon is a hell of a distance for a rust buster race haha. I enjoyed the report.

    JamesD


    JamesD

       

      JamesD A half marathon is a hell of a distance for a rust buster race haha. I enjoyed the report.

       

      Thanks.  I think I've come up with a new way to measure whether a race is a blowup.  My first 10K of the race was about 43:35.  As a standalone 10K, that's equivalent (according to the calculator I use) to a 1:35:43 half.  My actual half was 1:35:48.  So a blowup is if your full race time is slower than the equivalent for a split taken as a standalone race.  If the time is less than the equivalent for a split, it's not a blowup but at worst a fade.  Seem reasonable?  Now I just have to come up with a catchy name for it.

      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

      JamesD


      JamesD

        Good luck, Steve!

         

        Recovery from Sunday’s half has been ok.  I felt the heat Thursday & Friday but felt stronger on Friday, so I assume I’ll be acclimated in a week or so.  Still looking for a catchy name for my blowup indicator.

         

        Sun - 14.4 including Chicago Springtime Half in 1:35:48, windy & warm

        Mon - off

        Tues - 60 minutes pool running

        Weds - 3 very slow TM (36:10) + 0:40 walk breaks/6 min

        Thurs - 4.2 miles in park PM @8:43, temp 79/26, TDP 146

        Fri - 5.2 miles in park PM @8:27, temp 84/29, TDP 152

        Sat - 7 minutes pool running (kicked out b/c lightning)

         

        Total - 26.8 miles

        YTD - 32.1 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

          Go, Steve! Have a good one, mate 👍🏻

          (Getting my encouragement in a week early, just in case I miss it next week, what with the long weekend and all!) 😄😄😄

          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: Road/Track 10km Sub 38:00 - 5km Sub 18:30

           

           

          Marky_Mark_17


            Pretty decent week in the bag. Tuesday's workout was a bit of a bust as I was not quite rid of the cold that I caught last week, but had a good track session with 10 x 800 on Saturday, even in very wet conditions it felt pretty good.  Legs were a bit tired for my long run this morning (not helped by some serious wind out there), but next week will be a lighter week to allow for a bit of recovery.

             

            Kiwis - James Preston took out Peter Snell’s 800m national record. Unbelievable that it stood for 62 years (not to mention it was on a grass track too).

             

            Weekly for period: From: 20/05/2024 To 26/05/2024

            <caption>Weekly Grid</caption>
            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in m
            20/05 That run with the joy of a crisp autumn morning 3.89 6.26 00:28:23 07:18 04:32 3
            21/05 That run where I lost my work access card 10.00 16.09 01:04:40 06:28 04:01 26
            22/05 That run where I’m almost rid of this cold, thankfully 11.26 18.12 01:16:36 06:48 04:14 21
            23/05 That run with the graft up in Grafton 9.33 15.02 01:01:04 06:33 04:04 196
            25/05 That run where we splashed out some 800s 8.71 14.01 00:51:07 05:52 03:39 6
            26/05 That run with the battle with the wind that I’m glad I didn’t have at the track yesterday 14.31 23.02 01:41:33 07:06 04:25 234

            Totals: Time: 06:23:23 - 🦅Imperial: 57.50 mi - Metric: 92.51 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

              Thanks for the early good wishes all!

               

              James - Really nice half, enjoyed the RR.  I agree it's quite a rust buster!

               

              Prefontaine Classic - The main event did not disappoint.  Worth watching without knowing anything so if you haven't seen it, go find a replay (it's on TVNZ+ for the kiwis)

               

              me - "Taper" week although much bigger than usual as we continue to roll things along into the race.  Feeling pretty good heading into a race week, 12 months on.  Time to re-join the cult.  Let's goooo.

               

              Weekly for period: From: 20/05/2024 To 26/05/2024

              <caption>Weekly Grid</caption>

              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in m
              20/05 Warm up 0.33 0.53 00:03:08 09:30 05:55 5
              20/05 Easy hour 7.52 12.09 01:03:02 08:23 05:13 24
              21/05 Warm up 0.33 0.54 00:03:05 09:21 05:43 1
              21/05 Strides - 8 x 15 seconds 5.01 8.06 00:41:22 08:15 05:08 17
              22/05 Warm up 0.33 0.54 00:03:07 09:27 05:46 1
              22/05 6km @ threshold (3:55-4:00/km) 8.59 13.82 01:04:27 07:30 04:40 14
              23/05 Recovery 6.28 10.11 01:00:04 09:34 05:56 20
              24/05 Warm up 0.33 0.54 00:03:06 09:24 05:44 0
              24/05 Freasy 5.81 9.34 00:48:28 08:21 05:11 20
              25/05 Warm up 0.34 0.55 00:03:19 09:45 06:02 1
              25/05 2 x 20 mins AeT 11.87 19.11 01:30:33 07:38 04:44 13
              26/05 Warm up 0.34 0.54 00:03:06 09:07 05:44 0
              26/05 Easy Sunday 8.99 14.46 01:18:23 08:43 05:25 27

               

              Totals: Time: 07:45:10 - 🦅Imperial: 56.07 mi - Metric: 90.22 km

              5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ 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

              watsonc123


                Yes, Snell's record was incredible.  Modern tracks and super spikes, and Preston was just able to beat it.

                 

                Mark and Steve - nice weeks.

                 

                I think Flavio's app has moved sites?  Can someone post the link please, as I seem to have lost it.

                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

                  Yes, Snell's record was incredible.  Modern tracks and super spikes, and Preston was just able to beat it.

                   

                  Mark and Steve - nice weeks.

                   

                  I think Flavio's app has moved sites?  Can someone post the link please, as I seem to have lost

                   

                   

                  From Flavio; The tool has moved to: https://strava-weekly.fly.dev/

                  Please update your bookmarks.

                  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: Road/Track 10km Sub 38:00 - 5km Sub 18:30

                   

                   

                  watsonc123


                    Hash - thanks.

                    My week was OK.  I shuffled around a few days due to knowing I wouldn't have time Tuesday for a workout, and wanting two workouts plus ParkRun.  That was an error as Monday I was tired from the weekend (ParkRun plus long run).  Wed workout went OK.  ParkRun was a struggle, fading substantially.  I also had one short strength session.

                    Weekly for period: From: 20/05/2024 To 26/05/2024

                    <caption>Weekly Grid</caption>
                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in m
                    20/05 Evening Run - Bailed Workout 4.40 7.08 00:38:42 08:48 05:28 28
                    21/05 Evening Run 2.27 3.65 00:21:17 09:23 05:50 12
                    22/05 Evening Run - 3 * (12:00 @ 30k Pace & 1:00 Walk) 8.50 13.68 01:10:01 08:14 05:07 24
                    23/05 Evening Run 4.40 7.08 00:40:01 09:06 05:39 33
                    24/05 Afternoon Run 2.24 3.61 00:20:01 08:56 05:33 5
                    25/05 Morning Run 2.36 3.80 00:21:08 08:57 05:34 13
                    25/05 Trentham ParkRun 21:05 3.09 4.96 00:21:06 06:50 04:15 12
                    25/05 Morning Run 2.36 3.80 00:22:51 09:41 06:01 25
                    26/05 Afternoon Run 10.05 16.17 01:31:51 09:08 05:41 72

                    Totals: Time: 05:46:58 - 🦅Imperial: 39.68 mi - Metric: 63.85 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

                    Fredford66


                    Waltons ThreadLord

                      Upcoming Races

                      06/02 Steve Selwyn Marathon

                      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

                       

                      shouldbedeleted


                        Hi everyone, quick drive by re: the Strava tool.

                        Sorry the tool had to move to a new address. I initially kept the old address up for a few days with a message pointing to the new address, but it turns out some forumites weren't active that week and they didn't see it.

                        FYI there's a separate thread on this forum about it (link in my signature). Over there you can always find more details about the tool.

                        In the future, even if for some reason I decide to shut it down without any satisfaction to the happy users heh, there's a link there to the source code in github, so another person with development skills can publish it online in about as much as 30 minutes.

                        Half Crazy K 2.0


                          My week:

                          Monday upper body strength

                          Tuesday 5 easy

                          Wedesday am 6 with attempt at 3 tempo, pm lower body strength

                          Thursday rest

                          Friday am 6.5 easy, pm full body strength

                          Saturday 30 minutes easy on new treadmill

                          Sunday 6 with 6x200+ 4x300

                           

                          Probably the first week it's been uncomfortably warm for most runs and I definitely felt it.

                           

                          JamesD, the boom calculator or app? If it meets the criteria, you get a "Boom!" graphic. I couldn't easily find the one I see locally for testing at Aberdeen Proving Ground.

                           

                          Mark, nice week, glad you're feeling better.

                           

                          Steve, hope this week goes well for you & you crush the race.

                           

                          Watson, that sounds ambitious to try a workout immediately following a long run.

                          mmerkle


                            JamesD That's an extremely interesting criteria for a blow up.

                             

                            Half Crazy K I am also struggling to acclimate to the heat. It takes a good few weeks for me. And even then, sometimes it's just hot.

                             

                            My Week

                             

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in ft
                            05/20 Morning Run 4.03 6.48 00:32:27 08:03 05:00 157
                            05/20 Warm Up 1.01 1.63 00:08:12 08:07 05:02 7
                            05/20 2 X 1.5 miles tempo, 1 X 1 mile tempo with ~ 200 meter jogs 4.24 6.82 00:26:02 06:08 03:49 0
                            05/20 "Cool" Down 1.03 1.66 00:07:45 07:31 04:40 23
                            05/21 Morning Run 5.03 8.10 00:40:05 07:58 04:57 259
                            05/21 Afternoon Run 6.05 9.73 00:44:51 07:25 04:37 259
                            05/22 Morning Run 6.05 9.73 00:48:45 08:03 05:01 367
                            05/22 "My blood is too thick for Nevada. I've never been able to properly explain myself in this climate." 6.04 9.72 00:47:03 07:47 04:50 328
                            05/23 Morning Run 6.03 9.71 00:48:16 08:00 04:58 348
                            05/23 Some hill reps 4.53 7.29 00:33:45 07:27 04:38 407
                            05/24 Lunch Run 11.04 17.77 01:25:53 07:47 04:50 518
                            05/25 That run where I forgot how quiet Reisterstown is compared to Fairfax. 9.06 14.58 01:08:04 07:31 04:40 344
                            05/26 Morning Run 6.02 9.69 01:03:29 10:33 06:33 889

                            Totals: Time: 09:14:37 - 🦅Imperial: 70.18 mi - Metric: 112.93 km

                            JamesD


                            JamesD

                               

                              JamesD, the boom calculator or app? If it meets the criteria, you get a "Boom!" graphic. I couldn't easily find the one I see locally for testing at Aberdeen Proving Ground.

                               

                               

                              No, I use runbundle.  Don't know boom.

                              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

                              Half Crazy K 2.0


                                 

                                No, I use runbundle.  Don't know boom.

                                I tried and failed to come up with a catchy name for your idea