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

mmerkle


    MickJogger I shorten Jack Daniels workouts all the time. They are really difficult.

     

    Fredford If only the temperature could be 50-60 when I run and then 70-75 the rest of the day every day all year 

     

    Steve As I said on the jerks thread, that's very frustrating, but maybe if you take time to focus on other things a bit and come back to it, things might work out. Whatever you do, make sure it's enjoyable.

     

    My Week

     

     

    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in ft
    05/27 Afternoon Run 9.05 14.55 01:09:26 07:40 04:46 446
    05/28 Morning Run 5.05 8.13 00:40:20 07:59 04:58 262
    05/29 Morning Run 8.53 13.72 01:04:43 07:35 04:43 404
    05/30 Evening Run 2.54 4.08 00:19:27 07:39 04:46 3
    05/30 Owl Track 2 Mile 2.01 3.23 00:10:43 05:20 03:19 0
    05/30 Evening Run 1.33 2.14 00:12:36 09:28 05:53 89
    05/31 Lunch Run 9.06 14.57 01:14:11 08:11 05:05 1112
    06/01 Lunch Run 10.06 16.18 01:18:35 07:49 04:51 528

    Totals: Time: 06:10:01 - 🦅Imperial: 47.61 mi - Metric: 76.61 km

     

    Caught a cold for the second time this year which is exceedingly rare for me. So my mileage for this week is not what I like to do. The good news is, 1. May I logged 291 miles (~ 468 k) without trying all that hard to hit that volume and I think that was my 3d or 4th highest mileage month ever, 2. I took the advice of flavio/Mark (from the jerks thread) and the 2 mile went well! YAY!!! I actually paced it somewhat evenly. First 2 laps a little hot, then settled and slowed a little, then picked it back up the last ~ 600 meters. 

    Half Crazy K 2.0


      PPS: I am in the same team as Fred, Mark, DaveNPW (and some others) for the All Star week. The other team is full of sandbaggers. Let's show them what we've got!

      I'm taking this a bit personally.  The part about being a co-captain that no one mentions is that sometimes you need to take one for the team.

      Half Crazy K 2.0


        My week:

        Monday 3.5 easy

        Tuesday upper body strength

        Wednesday 8 with 9x5 min (1st 3 @ marathon effort, next 3 @ HM, last 3 10k-ish) pm lower body strength

        Thursday rest

        Friday am 6 with 5x3min + 3x2 min 5k effort

        Saturday 3.5 easy + upper body strength

        Sunday 5 with interval (mona fartlek) + lower body strength

         

        JamesD, nice week. It definitely takes some time to get used to the warmer weather. here it seems to jump from nice to ugh, so there isn't really a way to ease into it.

         

        Mark, glad there was no break, wow, you could make an afternoon event. Mmaryland apparently has the worst ER wait times in the US, yay.

         

        Watson, looking at your week, are you still using the Norwegian training method?

         

        Steve, I wouldn't completely discount the sleep, even with good sleep the nighgts prior, it can still mess with you. Sorry this was not the outcome you trained for. Hopefully you can find some upcoming events that are enjoyable.

         

        darkwave, that's really cool abouot the national records. Are you looking at any international competitions?

         

        MJ, do you scale the JD workouts? He mentions in the book using 5 minutes= 1 mile for mere mortals. The one thing with lots of rain & gardens is that it is really easy to get out of the habit of watering them every day once the rain finally stops.

         

        Hash, the no work sounds amazing.

         

        mmerkle, do you get seasonal allergies? Mr HCK has been absolutely miserable with sinus issues & congestion the past week or so. I know all the pollen counts are high.

        Marky_Mark_17


          I'm taking this a bit personally.  The part about being a co-captain that no one mentions is that sometimes you need to take one for the team.

           

          Honestly, I think MickJogger is getting a bit ahead of things on the trash talking.  Pretty brave call when Krash and Mom4Running are on the opposing team!

          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"

          watsonc123


            Steve - as per my Strava comment, I'm sorry you had another bad marathon day.  Did you manage to get the hydration and fueling you planned (well, up to 26km)?  I sort of wonder whether you ditch marathons for a while and just aim to get your half (and shorter) times down?  Or if you do another marathon, just aim for 3:30 and give yourself no pressure?

            MM and Mick - there are many people who find Daniel's workouts too hard (incl. me).

             

            MM - that's a good week given you've been slightly sick.

             

            Darkwave - nice week and RR.  Have you tried the NB SC Pacer?  I haven't, but I'm wondering if a minimal stack super shoe might be good for you for short distances.

             

            Half - nice week.  Yes, I'm doing Norwegian single training.

            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

               

              Honestly, I think MickJogger is getting a bit ahead of things on the trash talking.  Pretty brave call when Krash and Mom4Running are on the opposing team!

               

              Ha! With this attitude, we won't stand a chance Smile

               

              Kathi - I called your team a sandbagging team, because Krash' crew has been consistently running 130% of planned weekly mileage. I pointed it out once, and he said he will run a 24h ultra this half year but later it will reduce. But it's the entire crew that consistently is way over and that is sandbagging to me.

               

              Anyways, hope nobody gets injured in the pursuit.

               

              On the JD topic - I struggle with the long marathon pace workouts early in the training block. The others are okish, except that I don't do as much easy running. But insane - 2 weeks in and he has 2miles easy, 8miles at marathon pace, 1mile easy, 2miles marathon pace, cooldown. In which world can you do that on tired legs. Smile

              HM: 1:47 (9/20) I FM: 3:53:11 (9/23)

               

              2024 Goals: run a FM & HM + stay healthy!

              Half Crazy K 2.0


                MJ, the sandbagging has always been an issue in the mileage game. It's something I really wish would get defined and I think could with the smaller teams. It really peaked during 2020 and made the game not fun when going up against a team where someone was doing 40-50 miles over their goal week in and week out (this was happening on multiple teams, not just 1).

                Marky_Mark_17


                  MJ, the sandbagging has always been an issue in the mileage game. It's something I really wish would get defined and I think could with the smaller teams. It really peaked during 2020 and made the game not fun when going up against a team where someone was doing 40-50 miles over their goal week in and week out (this was happening on multiple teams, not just 1).

                   

                  We did have a discussion on this in my team forum.

                   

                  The way the game is set up it does encourage people to sandbag their goal early on, then use the 30 June goal refresh to pump their goal up so they don't hit their annual goal before the playoffs.  It's pretty hard to police to be honest and the admins already do a lot.  But maybe if a certain team had a lot of members pump up their goals a lot at 30 June that would be a warning sign.

                   

                  In my view that just is what it is in terms of the game design. I'm a captain and I've encouraged my team to just be honest with their goals, but change them at 30 June if they need to.  It's all for fun at the end of the day.

                  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"

                  Half Crazy K 2.0


                    Mark, last year I think there was less about sandbagging and more about the possible advantage of IR & goal reduction. I'd be more suspicious if the 130% group doesn't change goals.

                    JamesD


                    JamesD

                      Warmest week of the year so far, and it feels like I’m now acclimated to the not-as-warm temperatures we had about two weeks ago.  I guess that’s progress, but I’m still feeling the effects.  Tweaked my left knee a week ago, and it’s been mildly stiff & sore since then.  Seems to be getting better very slowly.  At least I’ve put together a couple of weeks of decent mileage for the first time in a while.

                       

                      Sun - off

                      Mon - 8.3 miles in park PM @8:29, temp 88/31, TDP 153

                      Tues - 6 miles very slow TM (72:20) + 0:40 walk breaks/6 min

                      Weds - 8.6 miles in park PM @8:45, temp 85/29, TDP 156

                      Thurs - 80 minutes pool running

                      Fri - 10.1 miles in park AM @8:38, temp 84/29, TDP 153 

                      Sat - 7.5 miles very slow TM (60:25AM/30 PM) + 0:40 walk breaks/6 min

                       

                      Total - 40.5 miles

                      YTD - 33 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

                      watsonc123


                        Fred - nice week.

                         

                        My week was OK.  Three short strength sessions, and below.  Dorne Cup (X-Country) race was slightly disappointing, I felt OK but was just a bit slower than hoped.

                         

                        Weekly for period: From: 03/06/2024 To 09/06/2024

                        <caption>Weekly Grid</caption>
                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in m
                        03/06 Afternoon Run 4.46 7.18 00:40:05 08:59 05:35 9
                        04/06 Evening Run - 3 * (10:00 @ 30k Pace & 1:00 Walk) 7.31 11.75 01:00:01 08:13 05:06 20
                        05/06 Evening Run 4.40 7.09 00:40:01 09:06 05:39 32
                        06/06 Afternoon Run - 3 * (10:00 @ 30k Pace & 1:00 Walk) 7.27 11.69 01:00:00 08:15 05:08 40
                        08/06 Warm Up 1.32 2.13 00:11:51 08:59 05:34 0
                        08/06 Dorne Cup X-Country 35:40 4.81 7.74 00:35:40 07:25 04:36 15
                        08/06 Cool Down 0.56 0.90 00:06:09 10:59 06:50 2
                        09/06 Lunch Run 9.96 16.03 01:31:03 09:08 05:41 53

                        Totals: Time: 05:44:50 - 🦅Imperial: 40.09 mi - Metric: 64.51 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

                        Marky_Mark_17


                          James - nice work building the mileage back up.

                           

                          Watson - good job on the XC. I was having a good chat to a guy on Sunday who is very involved with running road and trail events around Auckland and I described XC as "all of the suffering of trail races with a lot less of the scenery".

                           

                          Me - Ended up being a week of hills. It wasn't planned that way, I just ended up running from home more than usual.  Bit more volume coming this week.  Also did a trail event out at Hunua with Miss 7 on Sunday, the second of six races.  It was a lot of fun, especially the stream crossing.  I've never heard someone quite so excited to have shoes full of water, she thought it was great fun.

                          Weekly for period: From: 03/06/2024 To 09/06/2024

                          <caption>Weekly Grid</caption>
                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          03/06 That run where it’s crazy the people you bump into at 6am on a public holiday 8.71 14.01 01:01:34 07:04 04:24 174
                          04/06 That run where I cracked out my last pair of Endorphin Speed 2’s 9.96 16.03 01:04:27 06:28 04:01 24
                          06/06 That run where it turns out my rest day yesterday was Global Running Day 10.12 16.29 01:00:49 06:01 03:44 21
                          07/06 That run with the modified modified coastal walkway loop 9.36 15.05 01:07:02 07:10 04:27 177
                          08/06 That run with the gel that refused to open and a further contribution to Hill Week 15.60 25.09 01:50:38 07:06 04:25 289

                          Totals: Time: 06:04:30 - 🦅Imperial: 53.75 mi - Metric: 86.48 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

                            Darkwave - Enjoyed the report on your track meet.  I don't like standing around before races either (won't consider running a reasonably close half because it wants runners in corrals 45 minutes before the start).  If I have more than about 5 minutes to wait, I'll sit and look at everyone else's calves and shoes until then.  Maybe if the wait was 30 minutes I would stand up after about 15 and shake my legs for a while before sitting down again.  Don't know if doing that might help you.

                             

                            Thanks for the suggestion - I actually was doing leg swings and such to try to stay limber, but it didn't work that well.  Sitting generally makes me stiffer, unfortunately.

                             

                            Watson - sorry about the slightly disappointing race.

                             

                            Mick Jogger - when training for a marathon, hill repeats are not generally done to practice hills, but to work on gait and power.  If you want to practice hills for your marathon, your best bet is to find hills similar to what you will see in your marathon, and do some marathon pace work (up AND down) on them.

                             

                            Half-Crazy and MMerkle - the pollen has been destroying me and my sig other as well.  I don't usually have issues with grass pollen, but this has been a bad summer so far.

                             

                            Watson  - thanks for the shoe rec - I will add that to the list.

                             

                            Fredford - hour-long runs each day is solid.

                             

                            Regarding the para-athletic records - for my classification (women's T36), the only events at the paralympics are the 100m, 200m, and 400m.  So there's really not much depth at the longer distances (the previous 1500m national record was 7:40).  Hopefully a few younger women see 50 year old me grabbing these records, get motivated/pissed off, and decides to swap to longer distances and grab my records. 

                            I'm trying to get my international paralympic license - not because I'm going to do the paralympics, but because I need that to set world records - the 5000m time would have established the world record for women's T36....except that I didn't have my IPL...

                             

                            Why don't I have my IPL yet?  Still working through the paperwork....

                            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

                              41 miles running, 90 minutes pool-running, 500 yards swimming.

                               

                              M: 90 minutes pool-running and upperbody weights/core.
                              Tu: 10 miles, including 2x(1200, 800, 400) in 5:32, 3:33, 1:43, 5:12, 3:24, 1:40 (recovery was 1 lap jog in 2:1x-2:5x after each.). Then did some 200s in 49-50 seconds. Followed with leg strengthwork.
                              W: Nothing in the morning (felt sick). Streaming yoga in the afternoon.
                              Th: 8 miles very easy (9:29) with Commander Keen in the morning; streaming pilates in the evening.
                              F: 5 miles on the track, including drills and some 200s (50-51 seconds) and 100s (24-25 seconds).
                              Sa: 7 miles, including two track races - 3000m in 13:11 and 800m in 3:19. Followed with 500 yards recovery swimming.
                              Su: 11 miles easy (9:17) followed by full body strengthwork.

                               

                              This week was a bit low on mileage, both because I raced on Saturday and because I had some weird food poisoning/stomach bug thing on Wednesday morning. I was horribly nauseous for about 2 hours, then totally fine. No idea what was going on. My best guess is that snacking on raw chocolate chip cookie dough on Tuesday afternoon was a bad idea.

                                

                              Saturday was another track meet (race report). Per my usual, I was stiff and rigid for most of both races - when it takes you 1-3 miles to hit your stride, races shorter than 2 miles are an exercise in frustration. But I felt like I ran better than the previous meet, and I certainly accelerated off the line a bit better. And I also figured out that I ran my best in these shorter meets when I wasn't thinking about the meet at all. That's different from the psychological approach that used to work best for me (which was to ignore times and focus on running the best race I had in me). But times change, I guess.

                               

                              On Sunday, I decided to ignore my running gait and focus on two things - keeping my shoulders relaxed and running as quietly as possible. The run went very well and I was able to converse and navigate uneven pavement better than my norm. So perhaps those are key running cues also (of course, being tired from the race also helped -I'm always much more fluid and have better control of everything when my legs are tired).

                               

                              I also swapped from pre-run stretching and mobilization to pre-run muscle release (massaging out knots and foam rolling) and that seemed to help also. I may need to switch my schedule up and foam roll before my runs and stretch after.

                              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 - did you manage to go to the grocery store after your 800m? And - if I do 200m hill reps but they are rather gentle (4%) - and I want to work on strength and gait - would you recommend doing shorter but steeper hills? I got the 200m distance from the Ingebrigtsens who run their hill every Saturday and I believe it was around 200m. And very impressed on how you managed the waterfall start. I would have been all over the place.

                                 

                                My week, pretty solid for my standards.

                                 

                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in ft
                                06/03 8k @MP rest Easy 6.50 10.45 01:01:07 09:24 05:51 75
                                06/03 Afternoon Ride 1.83 2.94 00:10:21 05:39 03:31 26
                                06/03 Afternoon Run Commute 4.48 7.20 00:49:56 11:09 06:56 449
                                06/04 Easy with the 6:ZH crew 6.41 10.32 01:04:46 10:06 06:17 190
                                06/05 3x3km @T pace 9.33 15.01 01:22:56 08:53 05:32 177
                                06/05 Evening Run - in soccer practice 0.77 1.23 00:10:13 13:16 08:18 33
                                06/06 Morning Run Commute 6.62 10.65 01:11:52 10:51 06:45 46
                                06/06 Afternoon Ride 2.18 3.51 00:12:36 05:47 03:35 26
                                06/06 Afternoon Run Commute 4.04 6.51 00:44:35 11:02 06:51 407
                                06/07 Longest Run this year - some at MP, mostly between MP & Easy 11.20 18.01 01:44:07 09:18 05:47 210
                                06/09 Easy Weekend Run 7.03 11.31 01:22:26 11:44 07:17 571

                                Totals: Time: 09:54:55 - 🦅Imperial: 56.37 mi - Metric: 90.70 km

                                HM: 1:47 (9/20) I FM: 3:53:11 (9/23)

                                 

                                2024 Goals: run a FM & HM + stay healthy!