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

Marky_Mark_17


    Recovery week here. Another really decent track session on Saturday morning, those have definitely been my best runs the last few weeks.  Wednesday's workout wasn't too bad either.

     

    Weekly for period: From: 24/06/2024 To 30/06/2024

    <caption>Weekly Grid</caption>
    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in m
    25/06 That run where I was annoyed I missed a foggy run yesterday 8.10 13.03 00:56:13 06:56 04:19 22
    26/06 That run with a bit of a wind chill 8.80 14.16 01:02:10 07:04 04:23 105
    27/06 That run with cats on my feet 8.21 13.21 00:50:53 06:12 03:51 20
    28/06 That run where I don’t think that pylon is supposed to sound like that 4.06 6.54 00:28:55 07:07 04:25 120
    29/06 That run with 800s in the moonlight 7.12 11.46 00:42:13 05:56 03:41 8
    30/06 That run where the man in the Hooton Reserve carpark said “you’re eager”. 12.54 20.18 01:29:06 07:06 04:25 262

    Totals: Time: 05:29:30 - 🦅Imperial: 48.84 mi - Metric: 78.58 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"

    Fredford66


    Waltons ThreadLord

      Upcoming Races

      07/04 Frederick - Firecracker 4 Miler

       

      (I previously posted this prematurely.)

       

      Steve - Congratulations on the marathon time.  I'm glad you were able to get your result after all the other attempts.  Great job!

       

      I'm still trying to keep up with stuff.  I'm a week behind on posting my stuff, but here's my attempt to get back into the swing of things.  My HM training is underway.  I had a decent week, getting 36 miles done for the first time since late May.  It was a warm week despite running early in the morning.  Not that I'm complaining as I pretty much hit my targets for the repeats and the HM pace miles.

       

      Date Workout Type Distance Duration Pace Temp
      6/18/2024  6 x 800m/400m  Repeats 8.1 mi 1:18:38   9:47  70
      6/19/2024   Easy 4.3 mi    44:55 10:24  70
      6/20/2024  3 at HM pace  Pace 6.0 mi    58:06   9:39  68
      6/21/2024   Easy 4.0 mi    43:43 10:56  73
      6/22/2024   Easy 8.0 mi 1:24:35 10:35  76
      6/23/2024   Easy 5.6 mi    59:19 10:37  72
      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

       

      mmerkle


        Put my application in to pace the sub-1:30 half marathon at Auckland this year.  I'm really hoping to get it - Auckland HM 2015 was kinda where it all started for me with a goal of running sub-1:30 (things kind of escalated from there!!) so it'd be nice to help some others get there too. 

         

        That's pretty cool, I really hope you get it.

         

        My Week

         

        6/24: 3 mile warm up, 4 mile tempo in grass field in 23:38, 2 mile cd

        6/25: Off

        6/26: Easy 7 miles with 12 X 20 seconds 5k effort

        6/27: 2 mile warm up and 1 cd, Twilight series 5k race, 17:50, but the course is hilly with over 200 feet of climb and it was 18 degrees F warmer than last year (65 F vs 83 F). Last years time was 17:41.

        6/28: Easy 10 miles

        6/29: 14 mile trail run with 1,969 feet of vert

        6/30: 7.5 miles on hilly road to dam, 883 feet of vert

         

        Totals: 53.6 miles, 86.3 kilometers, Vert: 4,403 feet, 1,342 meters

         

        I'm at my parents house so flavios weekly generator is not book marked on this desktop.

         

        I'm a little irritated with the 5k result. It was much warmer than last year but I feel like I should still be faster. It's getting to be about time for me to focus a little more on vert and volume in preparation for the 8 hour in August, which I'm super excited for. I just hope it won't be too hot...

        watsonc123


          Mark - nice week.

           

          MM - sorry the race didn't go as well as hoped. 83f is hot, so I'm not surprised you struggled.

           

          Web app for weekly link is here:

          https://strava-weekly.fly.dev/oauth2/authorization/strava

           

          But it's not working for me!  It's just a loop between log in pages.

           

          Fred - nice previous week.

           

          My week was recovering from sickness.  I was 2-3 days away from running, for many days in a row.  So I ended up just running on Sunday for an easy 25 minutes.

          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


            Not much to report from last week. Ran & lifted on Tuesday and Wednesday, was probably a mistake Wednesday and was sick the rest of the week. Some sort of awful cold, complete with fever, chills and body aches. Today was the first time I've "run" in a while and I'm still hacking up a lung.

            Marky_Mark_17


              Watson, Kathi - hope you are both back on track soon.

               

              Fred - what is the HM you're targeting? Will it be another one to tick off your list of NJ half marathons?

               

              mmerkle - nothing like running hills to get you good at running hills, that's for sure.

              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

                Mark - I finished my HM quest late last year, so now I'm re-running some races.  I have a flat half in late September, a hilly one in mid-October, and then a new one in November out in Pennsylvania with some friends who live out there.  Good luck with the pacing application.

                 

                Kathi - Sorry you were sidelined by that bug.  I hope you'll be over it soon.

                 

                Watson - Glad you could get 25 minutes in, if only to keep the legs moving.  Get well.

                 

                mmerkle - Heat can be a real variable, especially if paired with humidity.  Sorry your 5k didn't go as hoped.  Good luck with the training for August.

                 

                On Courses - I generally lay the responsibility on the RD.  I've seen some minor, and some major, screw-ups (the worst turned a 5k race into a 3.7k race).  Sometimes it's incompetence, sometimes laziness, and sometimes human error (and sometimes a combination or all three).  The thing that bugs me is the RD's who post a certified course and then don't stick to it.

                 

                I had a decent week, getting up to 38.9 miles (62.6km) and doing well with both my track work on Tuesday and my pace run on Thursday.  It certainly helped that those were the two coolest days of the week.

                 

                Date Workout Type Distance Duration Pace Temp
                6/24/2024   Easy   3.9 mi    42:45 10:55  76
                6/25/2024  5x1,000m/400m  Repeats   7.4 mi 1:12:11   9:44  64
                6/27/2024   Easy   5.0 mi    52:42 10:33  68
                6/28/2024  4 @ HMP  Pace   7.0 mi 1:06:16   9:28  59
                6/29/2024   Easy 10.1 mi 1:42:40 10:12  66
                6/30/2024   Easy   5.5 mi    59:30 10:50  75
                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


                   

                  On Courses - I generally lay the responsibility on the RD.  I've seen some minor, and some major, screw-ups (the worst turned a 5k race into a 3.7k race).  Sometimes it's incompetence, sometimes laziness, and sometimes human error (and sometimes a combination or all three).  The thing that bugs me is the RD's who post a certified course and then don't stick to it.

                   

                   

                   

                  Yep, that's pretty inexcusable. Why even bother getting a course certified if you're just going to ignore it?!

                  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


                    Another reasonable week in the bag. Really good track workout on Thursday, and this morning I took on a hill I've always wanted to tackle but it's on a relatively busy open road that, frankly, wouldn't be safe to attempt at a busier time (I ran it in the dark before dawn on a Sunday morning wearing a headlamp and lights). It's 2km at around a 6% grade, one of those nice long climbs where you can try and lock a rhythm in.  Turned out the only person faster than me up there (on Strava) was Rio 1500m Olympian Hamish Carson, so that was pretty good company to be in - albeit I don't think it's a very popular running route because of the traffic that's normally there (in third was my clubmate Mike lol).

                     

                    Weekly for period: From: 01/07/2024 To 07/07/2024

                    <caption>Weekly Grid</caption>
                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in m
                    01/07 That run with the start of the second half 9.95 16.01 01:03:40 06:24 03:59 32
                    02/07 That run where some days 12k feels longer than others 7.82 12.59 00:58:11 07:26 04:37 6
                    03/07 That run where there’s a lot of runners around for July 10.60 17.05 01:13:56 06:58 04:20 22
                    04/07 That run where you don’t half-ass a workout when you get conditions like that 8.89 14.30 00:51:26 05:47 03:36 11
                    06/07 That run where there were more people around than I expected at that time of morning 9.33 15.01 01:06:23 07:07 04:25 181
                    07/07 That run with the pre-dawn assault on Albany Hill 15.57 25.05 01:49:59 07:04 04:23 390

                    Totals: Time: 07:03:35 - 🦅Imperial: 62.16 mi - Metric: 100.01 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"

                    JamesD


                    JamesD

                      HCK - Hope you’re feeling better by now.

                       

                      My last two weeks have been pretty similar.  I’ve started faster running to get ready for my August 5Ks and so have cut down mileage a bit.  It’s definitely hot now, with temperatures we normally don’t get until late July or August,  and even when it’s only in the 80s F the high humidity makes things rough.  I can tell that I don’t need as much warmup as usual for faster running, and I’ve been cutting some of my runs short by a quarter or half of a mile if continuing feels risky.  I think I’m getting acclimated now.  Just hope it doesn’t get any worse.

                       

                      Sunday, June 23 - 2.2 miles including 8 short hills @ 0:41, temp 97/36, TDP 156

                      Mon - 5 miles very slow TM (60:20 PM) + 0:40 walk breaks/6 min

                      Tues - 8.3 miles in park PM @8:33, temp 98/37, TDP 151

                      Weds - 90 minutes pool running, 15 minutes swimming 

                      Thurs - 8.6 miles in park AM, temp 83/28, TDP 155

                      Fri - 5 miles very slow TM (60:20 PM) + 0:40 walk breaks/6 min

                      Saturday, June 29 - 8.6 miles in park PM @8:26, temp 83/28, TDP 160

                       

                      Total - 37.7 miles

                       

                      Sunday, June 30 - 90 minutes pool running, 10 minutes swimming

                      Mon - 5.7 miles PM including 2 @ 7:08, temp 97/36, TDP 168

                      Tues - 8 miles very slow TM (72:26/24 PM) + 0:40 walk breaks/6 min

                      Weds - 8.3 miles in park PM @8:14, temp 90/32, TDP 164

                      Thurs - off, first off day after 31 straight w/running or pool running 

                      Fri - 6.2 miles AM including 4x800 @ 3:10, temp 89/32, TDP 164

                      Saturday, July 6 - 8 miles very slow TM (48:25 AM/48 PM) + 0:40 walk breaks/6 min

                       

                      Total - 36.2 miles

                      YTD - 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

                      watsonc123


                        Mark - nice week.

                        James - nice week.

                         

                        Fred - nice previous week.

                         

                        My week was pretty good.  Easy runs early in the week still had high (for me) heart rate, probably from sickness recovery and maybe some lost fitness.  Life got in the way, so Thursday workout did not happen.  Sunday's 90 min run, my heart rate was nice and low (ave 126) which is in the range of what my easy paced runs should be.

                        Weekly for period: From: 01/07/2024 To 07/07/2024

                        <caption>Weekly Grid</caption>
                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in m
                        01/07 Evening Run 4.14 6.66 00:40:35 09:48 06:06 24
                        02/07 Evening Run - 3 * (10:00 @ 30k Pace & 1:00 Walk) 7.21 11.60 01:00:01 08:19 05:10 22
                        03/07 Evening Run 3.83 6.16 00:35:02 09:09 05:41 15
                        05/07 Afternoon Run 6.27 10.09 00:56:03 08:56 05:33 17
                        06/07 Afternoon Run - 3 * (15;00 @ MP & 1:00 Walk) 9.84 15.84 01:20:00 08:08 05:03 33
                        07/07 Morning Run 10.11 16.27 01:30:17 08:56 05:33 43

                        Totals: Time: 06:01:58 - 🦅Imperial: 41.40 mi - Metric: 66.62 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

                        darkwave


                        Mother of Cats

                          (starting to catch up)

                           

                          Watson - I would think that the Sunday run indicates that your fitness is returning.

                           

                          James - this has been a hard summer so far.

                           

                          certified courses - I agree with what was previously posted - it's understandable if a mistake is made in setting up a course or if something has to be changed because of a last minute issue.  But deliberately posting one course and then not using it for convenience is severely annoying.

                           

                          Half-Crazy - I hope you are feeling better!

                          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.

                          SteveChCh


                          Hot Weather Complainer

                            I'm back in reality now after a nice holiday and ready to get some structure back into training, and catch up on everyone else's training here.

                             

                            Fiji is a hard place to run, thankfully I was just in a maintenance week and didn't have to push at all.  All my non-treadmill runs were at about 8am with high sun.  Strava says 25-27C (77-81F) with 85-90% humidity - it felt worse than that but maybe that's because I was coming from running in 0-5C (32-41F).  All my clothes were completely wet through and waterlogged after a run, as wet as if I just jumped into a pool fully clothed.  There was no easy access to a washing machine so I decided to just use and destroy one set of running clothes which lived outside and didn't come back to NZ with me.  My shoes were always soaked too which wasn't good for blisters, and they wouldn't get dry even when left in the hot sun all day.  The roads aren't great and the stray animals made me nervous.  It didn't always feel safe but heaps of people called out "Bula!" as I went past, and of course, quite a few looked at me like I was insane.

                             

                            My legs pulled up really well from Wellington and feel ready to go.  I'll have a couple of sessions with some speed before the 5km on July 20 but not a lot so I won't expect too much.  If I manage somewhere around 19 minutes I think I'll be pretty happy.  Just need to make sure I'm nice and warm - last winter I did a Park Run in July and had a very slow first km which cost me in the end.

                             

                            Weekly for period: From: 01/07/2024 To 07/07/2024

                            <caption>Weekly Grid</caption>
                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            01/07 Warm up 0.32 0.52 00:03:10 09:54 06:05 0
                            01/07 Fiji Treadmill Run - Easy 10km 6.36 10.23 00:54:07 08:31 05:17 0
                            03/07 Warm up 0.35 0.56 00:03:30 10:00 06:15 5
                            03/07 Easy 10km (plus 2km tax for getting lost) from the Fiji Orchid 7.47 12.02 01:04:27 08:38 05:22 69
                            04/07 Warm up 0.35 0.57 00:03:28 09:54 06:05 4
                            04/07 Easy 10km 6.34 10.20 00:54:07 08:32 05:18 98
                            05/07 Warm up 0.35 0.56 00:03:14 09:14 05:46 4
                            05/07 Easy 10km 6.36 10.23 00:54:50 08:37 05:22 99
                            06/07 Warm up 0.35 0.56 00:03:20 09:31 05:57 5
                            06/07 Easy hour 7.10 11.42 01:01:12 08:37 05:22 113
                            07/07 Recovery 4.57 7.35 00:40:36 08:53 05:31 17

                            Totals: Time: 05:46:01 - 🦅Imperial: 39.92 mi - Metric: 64.24 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

                            darkwave


                            Mother of Cats

                              I am catching up as well.  My week:

                               

                              51 miles of running and 7 "miles" pool-running
                              M: 7 miles very easy (9:43) + upper body weights/core.
                              T: 10 miles on the track, including a tempo workout of 3200, 1600 in 14:14 (7:09/7:05) and 7:02 with 5:30 recovery between the two. Followed with 2x200m in 50 and 49, and then some leg strengthwork.
                              W: 9 miles very easy on trails (10:19) in the morning; streaming yoga in evening.
                              Th: 4 miles very easy (9:51) in the morning before cheering at a 5K, then hitting the gym for upper body weights and core.
                              F: 9 miles on the track, including 3x1600 at tempo effort (7:17, 7:05, 7:02) with recoveries of ~2:00 and ~2:30 between the two. Followed with 2x200m in 51 and 51, and then injury prevention work.
                              Sa: 12 miles aerobic (intended to be easy, but HR got out of control because it was hot) (9:29) followed with two hill strides and streaming pilates.
                              Su: 7 "miles" pool-running and streaming yoga.

                              I did not race this week.  Since I've done a LOT of racing and short fast intervals, I focused on tempo work with a few 200s as a way to refresh myself (it worked).

                               

                              Next weekend is a track meet in Alabama (it's the national para-athlete championships - called the Hartford Nationals).  The weather there is potentially Fiji-esque....

                               

                              Also, two belated race reports for posterity (no need to read them, especially since they are so late):

                               

                              Well, I'm TRYING to run...: Race Report: Boston 10K, June 23, 2024 (wellimtryingtorun.blogspot.com)

                              Well, I'm TRYING to run...: Race Report: USATF Regional Masters Outdoor Championships, 6/29/2024 (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.

                              mmerkle


                                watsonc123 You probably lost only a tiny amount of fitness if any I think. The two times I caught a cold this year, it took a full 10 days for me to feel back to 100%. But it didn't seem like I lost fitness.

                                 

                                JamesD The heat has been real.

                                 

                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in ft
                                07/01 Warm up 4.04 6.51 00:31:55 07:54 04:54 210
                                07/01 One of my favorite Jack Daniels workouts 3.55 5.71 00:22:00 06:12 03:51 69
                                07/01 Cool down 2.03 3.26 00:17:01 08:23 05:13 46
                                07/02 Morning Run 3.02 4.87 00:23:24 07:45 04:48 49
                                07/02 Afternoon Run 7.05 11.34 00:53:24 07:34 04:43 374
                                07/03 Lunch Run 7.03 11.32 00:58:00 08:15 05:07 302
                                07/04 Happy 248th Birthday America !!! 17.01 27.38 02:48:04 09:53 06:08 2241
                                07/05 Insert generic trash talk about how east coast heat is worse than mid west and west coast heat 6.02 9.69 00:51:14 08:31 05:17 328
                                07/07 New Territory 4.03 6.49 00:40:45 10:07 06:17 522
                                07/07 Treadmill: 20 min easy, 20 min steady/progressive at 7% incline, 20 min easy 7.00 11.27 01:00:00 08:34 05:19 725

                                Totals: Time: 08:45:47 - 🦅Imperial: 60.80 mi - Metric: 97.83 km

                                 

                                Fun week celebrating Americas birthday. But too much alcohol and my sleep schedule is way off. Been going to sleep at like 2am. Gotta dial it back. The heat has been really bad most days. I'll probably start hitting the treadmill more. I can get more work done when I'm not overheating. 

                                 

                                Might randomly hop into an evening 5k Tuesday. Right now that's about 50/50. I'm skipping the series race this Thursday to go to a concert with friends (Dr. Dog if anyone knows who that is). I haven't done that in a very long time so I don't feel too guilty.