RunningAHEAD - Topic: 2023 The Waltons: Racing & Training Thread (page 86)

Half Crazy K 2.0

posted: 12/22/2023 at 8:32 AM
modified: 12/22/2023 at 11:03 AM

Fred's got my vote for Thread Lord

runethechamp

posted: 12/22/2023 at 11:00 AM

Quote from Half Crazy K 2.0 on 12/22/2023 at 8:32 AM:

Fred's hot my vote for Thread Lord

I didn't know you had those types of feelings for him

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

posted: 12/22/2023 at 11:03 AM

guess who typed on a phone without reading glasses.

SteveChCh

Hot Weather Complainer

posted: 12/22/2023 at 1:10 PM

I, for one, welcome our hot new overlord

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

Dunedin Half Marathon September 15, 2024

Fredford66

Waltons ThreadLord

posted: 12/22/2023 at 1:11 PM

Quote from SteveChCh on 12/22/2023 at 1:10 PM:

I, for one, welcome our hot new overlord

Now that's what I like to hear.

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 races: Running is Back 10k, 5/12; Greta's Run 5k, 5/19

Marky_Mark_17

posted: 12/22/2023 at 2:06 PM

I’m not sure we’ve had a hot overlord before but I’m on board! Thanks Fred.

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

posted: 12/23/2023 at 4:33 PM

Another week in the bag, bit of summer misery involved. This summer was supposed to allegedly be hot and dry due to El Nino conditions, but so far it seems suspiciously like the usual humid mess. Lots of hills also.

Weekly for period: From: 18/12/2023 To 24/12/2023

<caption>Weekly Grid</caption>

Date	Name	mi	km	Duration	Avg/mi	Avg/km	Elevation Gain in m
18/12	That run where a wine rack lay discarded by the road	5.19	8.35	00:37:51	07:18	04:32	141
19/12	That run where we’ve reached the “singlet optional” part of the running year	9.34	15.03	01:07:22	07:13	04:29	175
20/12	That run with the rare December fog 🌫️	10.70	17.22	01:09:37	06:30	04:03	78
21/12	That run with some more hills, and a little more fog	10.60	17.06	01:14:39	07:03	04:23	179
22/12	That run where I’m glad it wasn’t a workout day	3.38	5.44	00:25:13	07:28	04:38	41
23/12	That run with the most humid suckage of summer thus far	10.72	17.25	01:07:17	06:17	03:54	18
24/12	That run with the devil’s armpit	13.09	21.05	01:35:02	07:16	04:31	210

Totals: Time: 07:17:01 - 🦅Imperial: 63.02 mi - Metric: 101.40 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

posted: 12/23/2023 at 7:47 PM

All hail Thread Lord Fred!

My knee was a bit better for most of the week, though it felt stiff & sore again after I stood on hard floors for a long time Friday doing last-minute shopping. Seems like it’s gradually improving, but I doubt I’ll be able to start back with tempo runs in time for any of the January halfs I was considering. The paces of Wednesday's and Saturday's outdoor runs were pretty good, maybe because of the cool (by my standards) weather, but it seems like I haven't lost much base fitness. The pool running seems to be going well.

Sun - 8.3 miles in park PM @ 8:49

Mon - 65 minutes pool running

Tues - 7.5 miles very slow treadmill (46:25 AM/44 PM) + 0:40 walk breaks/6 mins

Weds - 9.3 miles in park PM @ 8:24

Thurs - 7.5 miles very slow treadmill (30:25 AM/60 PM) + 0:40 walk breaks/6 mins

Fri - 70 minutes pool running

Sat - 10.1 miles in park PM @ 8:32

Total - 42.7 miles

YTD Average - 36.1 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

watsonc123

posted: 12/23/2023 at 9:35 PM
modified: 12/23/2023 at 9:36 PM

Mark and James - nice weeks.

It's been humid here too. Sat and Sun especially. Had relatively my best ParkRun of the year yesterday, was 5s slower than my 2023 best. Course is circa 30s slower than a quick course. Managed to negative split, it was warm and very humid, so given the conditions I was quite pleased. Also was a tad sore from Thursday strength session.

I'll be racing it again this coming Saturday, so if conditions are good, then a 2023 best is on.

Thursday was club run, which involved possibly my slowest ever km in 31 minutes, as we went onto some rather overgrown trails. So a few gorse scratches etc., we managed to find a decent track eventually and got back just in time whilst the bar's kitchen was still open, and had our club Xmas dinner and beer. Ran there, and back, if you're wondering why the short runs before and after.

Bike rides were to and from the gym (strength work).

Two strength sessions for the week, plus below.

Weekly for period: From: 18/12/2023 To 24/12/2023

<caption>Weekly Grid</caption>

Date	Name	mi	km	Duration	Avg/mi	Avg/km	Elevation Gain in m
18/12	Morning Run	2.03	3.27	00:20:01	09:52	06:07	7
18/12	Afternoon Ride	1.93	3.10	00:11:31	05:58	03:43	22
18/12	Afternoon Ride	0.33	0.53	00:02:05	06:19	03:56	0
18/12	Evening Ride	1.60	2.57	00:10:32	06:35	04:06	7
19/12	Evening Run - 3 * (8:00 @ HMP & 1:00 Walk)	6.43	10.35	00:55:02	08:34	05:19	31
20/12	Evening Run	6.39	10.28	00:59:59	09:23	05:50	49
21/12	Morning Ride	1.58	2.54	00:09:47	06:12	03:51	20
21/12	Morning Ride	1.59	2.57	00:09:48	06:10	03:49	10
21/12	Afternoon Run	1.00	1.62	00:10:14	10:14	06:19	19
21/12	Trentham Harriers Club Run	4.84	7.79	01:22:54	17:08	10:39	133
21/12	Evening Run	1.07	1.72	00:11:24	10:39	06:38	11
22/12	Morning Run	3.00	4.82	00:28:20	09:27	05:53	23
23/12	Warm Up 1	2.20	3.54	00:20:50	09:28	05:53	12
23/12	Warm Up 2	0.20	0.32	00:01:48	09:00	05:38	0
23/12	Trentham ParkRun 20:39	3.10	4.99	00:20:40	06:40	04:08	16
23/12	Cool Down	2.36	3.80	00:24:13	10:16	06:22	23
24/12	Morning Run - 2 * (12:00 @30k Pace & 1:00 Walk)	6.48	10.42	00:54:51	08:28	05:16	31

Totals: Time: 07:13:59 - 🦅Imperial: 39.10 mi - Metric: 62.92 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

SteveChCh

Hot Weather Complainer

posted: 12/23/2023 at 10:03 PM

watson - Wow, that must be a hell of an overgrown trail. Nice work on the Park Run, you need a trip to Christchurch to get to do one on a fast course. Incidentally, Hagley had the biggest ever turnout beating the old record by 75 people yesterday. Pretty solid for what is already the biggest Park Run in New Zealand.

Mark - That's a great comeback week, huge. It's been humid here too, yesterday it was 98%, although only 20C when I ran, but I was totally drenched by the end. I didn't mind it too much with the cloud cover, but with sun it would have been miserable.

James - there's a lesson there - no more Christmas shopping.

me - No hill repeats this week, and a slow build into the week before a big weekend. Pretty warm on Wednesday, Thursday and Sunday (finally), about 28-30C when I ran. All easy runs but I probably didn't up my fluid intake enough on Wednesday night, so Thursday morning was a bit miserable due to dehydration.

Merry Christmas everyone! Just a short recovery run for me on Christmas morning.

Weekly for period: From: 18/12/2023 To 24/12/2023

<caption>Weekly Grid</caption>

Date	Name	mi	km	Duration	Avg/mi	Avg/km	Elevation Gain in m
18/12	Warm up	0.33	0.54	00:03:03	09:15	05:39	0
18/12	Easy med long	8.96	14.41	01:15:24	08:25	05:14	27
20/12	Warm up	0.34	0.54	00:03:09	09:16	05:50	0
20/12	Easy hour	7.49	12.05	01:02:20	08:19	05:10	8
21/12	Warm up	0.34	0.54	00:03:02	08:55	05:37	0
21/12	Easy hour	7.48	12.04	01:03:08	08:26	05:15	24
21/12	Warm up	0.34	0.55	00:03:05	09:04	05:36	0
21/12	Thursday Double	3.77	6.06	00:31:38	08:23	05:13	12
22/12	Warm up	0.33	0.53	00:03:03	09:15	05:45	0
22/12	Friday Strides - 6 x 15 seconds	5.03	8.09	00:42:15	08:24	05:13	17
23/12	Warm up	0.32	0.52	00:03:05	09:38	05:56	0
23/12	30 mins AeT into 3 x 60 seconds, 3 x 30 seconds hard	10.23	16.46	01:18:55	07:43	04:48	11
24/12	Warm up	0.35	0.56	00:03:08	08:57	05:36	0
24/12	Easy Sunday	14.98	24.10	02:05:23	08:22	05:12	29

Totals: Time: 08:20:38 - 🦅Imperial: 60.29 mi - Metric: 97.00 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

Dunedin Half Marathon September 15, 2024

Alexander R

posted: 12/25/2023 at 10:54 PM

Quote from Fredford66 on 12/16/2023 at 1:31 PM:

1st Overall. I had never won a race in my life.

Fred, congratulations on the overall win!! Taking the entire race is very special, and rare for all of us. Well done.

Hashiritai

posted: 12/26/2023 at 12:14 AM

For those about to Thread Lord, we salute you.

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: Boston Perish Run Sub 3:15 - Road/Track 10km Sub 37:30 - 5km Sub 18:20

Fishyone

posted: 12/26/2023 at 2:53 PM

Hashiritai The spies over here told me you are running Boston this year. How's the training going? A cross-thread meet-up would be cool if you're up to it. 16 weeks to go hope your training is going well if you've started!

5K 18:36 (2023), 10K 39:40 (2022), 1/2 1:24:37 (2023), full 2:58:36 (2015)

Marky_Mark_17

posted: 12/26/2023 at 4:53 PM

Belated Merry Xmas everyone!

Couple of busy days with family stuff, including catching up with my brother as well as my sister in law and nephews who I haven't seen in 5 years!

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"

MickJogger

posted: 12/27/2023 at 2:03 AM

Quote from Marky_Mark_17 on 12/26/2023 at 4:53 PM:

Belated Merry Xmas everyone!

Couple of busy days with family stuff, including catching up with my brother as well as my sister in law and nephews who I haven't seen in 5 years!

Belated Merry Christmas from me to everyone here. It's the countdown to 2024, new goals, new opportunity to shine, new races, new friends, no injuries, only PRs.

Fred thank you for taking care of the thread, hot or not!

@Rune & Half Crazy - that was one nice typo! Youwon't be expelled in 2024, that's for sure Smile

James nice week despite the knee and really nice average too.

My year in retrospect (runalyze makes it so easy):

19km of vertical
306h of running (3'020 km), 47h of cycling (1'040km), 1h of swimming (1km - there was a lake crossing event I did), 18h of other activities, mostly hiking and tennis.
Average pace of 6:05/km which isn't something I look at much, but its down by 25 seconds vs. 2022
253Watts (average?) output? I have no idea what this means, but it was 236W in 2022 Could probably fire up a light bulb for 2 minutes with that.
I ran two marathons - one where I fell apart after 32km and had to jog the rest home and one where I held the goal pace for 39km and then ran easy for the rest. I am very glad with how the second race went and I want to repeat it in 2024.

My goals for next year:

One spring marathon (maybe Paris in early April?) or alternatively another fall marathon. Regardless of the order, I will also try and bring down my half marathon time.
Stay healthy & lose some weight (I am around 7 pounds above my lowest in 2023 and don't feel great about it).
Incorporate some weight training
Play more tennis, this is a lot of fun.

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

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

2023 The Waltons: Racing & Training Thread (Read 301 times)

Weekly for period: From: 18/12/2023 To 24/12/2023

Totals: Time: 07:17:01 - 🦅Imperial: 63.02 mi - Metric: 101.40 km

Weekly for period: From: 18/12/2023 To 24/12/2023

Totals: Time: 07:13:59 - 🦅Imperial: 39.10 mi - Metric: 62.92 km

Weekly for period: From: 18/12/2023 To 24/12/2023

Totals: Time: 08:20:38 - 🦅Imperial: 60.29 mi - Metric: 97.00 km