2024 The Waltons: Racing & Training Thread (Read 128 times)

runethechamp


    Hi everybody, I think most of you know me from the earlier years on the forum but here is another introduction.

     

    I'm Rune, 50, live in the San Francisco Bay Area, but I'm originally from Norway. I ran a little bit in HS (but got injured), really didn't pay too much attention to running for a long time, until I decided I needed to get in shape in December 2010. After a while of inconsistent training at best, I finally signed up for my first HM in 2015, and ran my first Marathon in 2016. My last Marathon was in October 2018, when I hobbled over the goal line with cramps everywhere and proximal hamstring tendinopathy (that I had injured about 3 months before). That injury kept me from running for about a year, so I decided I needed to do something else, and found swimming again. Which eventually led to more bike riding, and some running, and triathlons.

     

    So fast forward to today, and I'm really doing triathlon training. After I won a free entry to an IM event of my choice, I did the Santa Cruz 70.3 last September. If you haven't had dead legs in a race before, try running a HM with quads that started cramping halfway into the bike leg.

     

    Anyway, I enjoy training all the things (swim, bike, run, and some strength), and with some (finally) consistency now, I want to see if I can get into any sort of running shape this year while training for it all. I end up doing a fair amount of training if I follow my program, and you will see it all in my daily logs. But I also really like this forum, so I will try to hang out here and see where it all goes.

     

    Although my medical issues are nothing like Darkwave's (hope it all works out for you btw!), I have Crohn's disease, and as a result of that my body also has decided it doesn't like to absorb iron. So, a little bit more often than twice a year, I get an iron infusion to prevent myself from eventually becoming anemic. Which is not very conducive to succeeding in endurance sports. Low iron levels also suck because it makes you really tired, even before it affects your red blood cells and hemoglobin.

     

    So with that, here is my training for last week. And btw, I haven't committed to any races yet this year.

     

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

    <caption>Weekly Grid</caption>
    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in ft
    01/01 Afternoon Walk 0.54 0.87 00:16:31 30:35 18:59 46
    01/01 Afternoon Weight Training 0.00 0.00 00:22:03 00:00 00:00 0
    01/02 Morning Weight Training 0.00 0.00 00:11:35 00:00 00:00 0
    01/02 Tower 26 Team ftp test 20.78 33.44 01:13:20 03:32 02:12 171
    01/02 Morning Run 1.15 1.85 00:12:34 10:56 06:48 52
    01/03 Evening Run 4.43 7.13 00:45:02 10:10 06:19 0
    01/04 Pre ride glute activation 0.00 0.00 00:10:00 00:00 00:00 0
    01/04 Zwift - Group Workout: Tower 26 Group Workouts (E) on Volcano Circuit in Watopia 18.08 29.09 01:03:43 03:31 02:11 492
    01/04 Morning Walk 0.52 0.83 00:13:09 25:17 15:51 52
    01/04 Evening Weight Training 0.00 0.00 00:29:51 00:00 00:00 0
    01/05 Swim strength/warmup 0.00 0.00 00:30:43 00:00 00:00 0
    01/05 Evening Swim 1.82 2.93 00:53:13 29:14 18:10 0
    01/06 Afternoon Run 7.79 12.54 01:11:14 09:09 05:41 256
    01/07 Zwift - Group Ride: TOWER26TRIATHLETES on Achterbahn in Innsbruck 29.91 48.13 02:05:00 04:11 02:36 3251
    01/07 Morning Run 1.14 1.84 00:12:35 11:02 06:50 49

    Totals: Time: 09:50:33 - 🦅Imperial: 84.35 mi - Metric: 135.72 km

    5k: 20:32 (1/17)  |  HM: 1:34:37 (2/18)  |  FM: 3:31:37 (3/18)

     

    Getting back into it

      Rune good to see you here.

       

      James haha 

       

      I read the first couple of pages of that letsrun.com page Watson linked.

      They are talking about a week consisting of easy, fast, easy, fast, easy, fast, long where the fast days are at a

      sub threshold pace.

      What do you guys think about this ?

      Looks like the fast days can be quite varied workouts, 400s, 1 or 2 km repeats etc but at a more moderate effort to traditional workouts so you can cope with 3 per week.

      55+ PBs 5k 18:36 June 3rd TT

      " If you don't use it you lose it,  but if you use it, it wears out.

      Somewhere in between is about right "      

       

      watsonc123


        Yes, that's pretty much it.  How much variety of workouts is an individual choice (I've found the shorter intervals to take more recovery and can aggravate niggles so I do less of those).

         

        I will be modifying slightly for the marathon cycle - so 3-5 long runs that are harder workouts or steady state.

         

        The Let's Run thread goes for ages.  There's a bit of trolling to be ignored, but there's some useful information throughout.

        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

          I might give it a crack after some base weeks. I like the idea of every 2nd day been a bit faster.

          55+ PBs 5k 18:36 June 3rd TT

          " If you don't use it you lose it,  but if you use it, it wears out.

          Somewhere in between is about right "      

           

            James I googled Running Norwegian Singles, and it took me to a dating site  I hope my wife doesn't check my history 

             

            I did a 3x2k workout today at what I considered sub threshold and it felt pretty good, a bit hard but very manageable. 1st speedwork for a few months.

            55+ PBs 5k 18:36 June 3rd TT

            " If you don't use it you lose it,  but if you use it, it wears out.

            Somewhere in between is about right "      

             

            runethechamp


              James I googled Running Norwegian Singles, and it took me to a dating site  I hope my wife doesn't check my history 

              I'm not googling that on my work computer.

               

              Reminds me of the time I needed information on a ship called "Asian Princess". Not a good idea to only search for the name.

              5k: 20:32 (1/17)  |  HM: 1:34:37 (2/18)  |  FM: 3:31:37 (3/18)

               

              Getting back into it

              Half Crazy K 2.0


                I imagine if anyone looked at my work Amazon account, they would have some serious questions. So first, I work in special education and sometimes we need underwear & sweat pants in case a student has an accident. I had ordered a variety of sizes of tighty whities. Amazon very nicely asked me, with pictures, since I ordered those, maybe I wanted some mesh men's thongs. I very much do not. I also rermember Googling some sex ed curriculum materials to see if they were available in the US. Got some really fun suggestions & ads after that.

                  Rune/Halfcrazy that's so funny 😁

                   

                  I started following the oldest Ingebrigtsen on strava. I don't think he's done a huge amount of running during his adult life but he's already as fast as Mark 

                  I wanted to see how he trains using a Norwegian method but on more moderate mileage.

                  55+ PBs 5k 18:36 June 3rd TT

                  " If you don't use it you lose it,  but if you use it, it wears out.

                  Somewhere in between is about right "      

                   

                  JamesD


                  JamesD

                    When we first got internet access at work I didn't have a home computer yet and set up a hotmail account that I would check at the office.  This was early enough in the internet era that I didn't know about bookmarks and just looked up "hotmail" on Yahoo each time.  One day I made a typo (I promise!) and entered "hot male."  I got thousands of links in the search results, and none of them were the kind I wanted to click on using a work computer.  Lots of interesting ads too.

                    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

                      James the internet can definitely get you inadvertently into trouble. I'm on a fishing forum and a pannie is a small but legal eating fish. Spell check changes it to panties 

                      Ok back to running talk 

                      55+ PBs 5k 18:36 June 3rd TT

                      " If you don't use it you lose it,  but if you use it, it wears out.

                      Somewhere in between is about right "      

                       

                      darkwave


                      Mother of Cats

                        Paging DLS.  I am planning on running Twin Cities this fall.  (To Competitive Jerk lurkers - yes, I'm still going to do NYC - I think I'll race TCM and then run NYC as a fun run).

                         

                        Any opinions on whether it's better to stay at the start line or the finish line?

                        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.

                        need2tri


                          Would like to hear what DLS might say but I think staying in downtown Minneapolis ( i.e near the start line) might be a little convenient. If you stay there,

                           

                          1. The light rail runs directly from the airport to downtown Minneapolis ( Blue line). You will be covered in your from and to the airport travel.

                          2. If you stay in downtown Minneapolis, you will be able to walk to the start reducing race morning logistics.

                          3. On race day,  the light rail is free for those with a bib. The green line runs from st. Paul ( couple blocks from the finish line) to downtown Minneapolis where you can return to your hotel.

                          4. There might be more chipotle options near downtown Minneapolis than St. Paul  Smile ... You might want to check on map about available and operating hours for this

                           

                          You will need to take the light rail out Uber to the Expo which is in St. Paul.

                           

                          If you have never done it, I think you will enjoy TC marathon. Good luck!

                           

                          Paging DLS.  I am planning on running Twin Cities this fall.  (To Competitive Jerk lurkers - yes, I'm still going to do NYC - I think I'll race TCM and then run NYC as a fun run).

                           

                          Any opinions on whether it's better to stay at the start line or the finish line?

                          darkwave


                          Mother of Cats

                            This is fantastic - thank you.  (I should have paged you also!)

                             

                            Would like to hear what DLS might say but I think staying in downtown Minneapolis ( i.e near the start line) might be a little convenient. If you stay there,

                             

                            1. The light rail runs directly from the airport to downtown Minneapolis ( Blue line). You will be covered in your from and to the airport travel.

                            2. If you stay in downtown Minneapolis, you will be able to walk to the start reducing race morning logistics.

                            3. On race day,  the light rail is free for those with a bib. The green line runs from st. Paul ( couple blocks from the finish line) to downtown Minneapolis where you can return to your hotel.

                            4. There might be more chipotle options near downtown Minneapolis than St. Paul  Smile ... You might want to check on map about available and operating hours for this

                             

                            You will need to take the light rail out Uber to the Expo which is in St. Paul.

                             

                            If you have never done it, I think you will enjoy TC marathon. Good luck!

                             

                            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.

                              My week was good. I introduced an easy fast schedule even though I said I would concentrate on base first 

                              I took the workout days very conservatively though and also the easy days.

                              Weekly for period: From: 01/08/2024 To 01/14/2024

                              <caption>Weekly Grid</caption>
                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in ft
                              01/08 Morning Run 6.24 10.03 00:53:36 08:35 05:21 13
                              01/09 Morning Run 6.22 10.01 00:49:39 07:59 04:58 36
                              01/10 Morning Run 6.23 10.03 00:52:11 08:23 05:12 33
                              01/11 Morning Run with 3 x 2k@ sub threshold 6.35 10.21 00:47:12 07:26 04:37 7
                              01/12 Morning Run 3.89 6.26 00:34:56 08:59 05:35 0
                              01/13 6x 1km 6.28 10.10 00:46:19 07:23 04:35 7
                              01/14 Morning Run 7.46 12.01 01:08:10 09:08 05:41 30

                              Totals: Time: 05:52:03 - 🦅Imperial: 42.67 mi - Metric: 68.65 km

                              55+ PBs 5k 18:36 June 3rd TT

                              " If you don't use it you lose it,  but if you use it, it wears out.

                              Somewhere in between is about right "      

                               

                              Marky_Mark_17


                                Nice work Piwi. Workouts keep it fun, gets a bit boring just running easy miles.

                                 

                                I had another decent week.  Finished a record streak of 17 days on Thursday (I love my rest days).  Not feeling especially fast at the moment but definitely feeling strong.  With a crazy trail adventure coming up next Sat and 4 weeks until my next HM road race that's probably about right though.

                                 

                                Weekly for period: From: 08/01/2024 To 14/01/2024

                                <caption>Weekly Grid</caption>
                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in m
                                08/01 That run with a capital R for Recovery 6.26 10.06 00:47:23 07:34 04:43 46
                                09/01 That run where it was back to the swamp 10.08 16.22 01:14:05 07:21 04:34 189
                                10/01 That run where there was a certain trudge about the workmen as they entered the building site 8.78 14.13 00:55:55 06:22 03:57 62
                                11/01 That run where we ended a record streak with back to back workouts 8.79 14.14 00:53:11 06:03 03:46 19
                                13/01 That run where somehow I ended up in wave 1A for the Goat 🐐 7.68 12.36 00:55:13 07:11 04:28 151
                                14/01 That run where we’re Always On The Run (remix) 16.38 26.36 01:57:50 07:12 04:28 276

                                Totals: Time: 06:43:37 - 🦅Imperial: 57.97 mi - Metric: 93.28 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: Waterfront HM, 7 Apr, 1:15:48

                                Up next: Runway5, 4 May

                                "CONSISTENCY IS KING"