Forums >Racing>Competitive Jerks Racing and Training - 2023
Can I brag about some things I plan to do in the future? I will drink the tears of my enemies from MY moose mug once I get it
5K 18:36 (2023), 10K 39:40 (2022), 1/2 1:24:37 (2023), full 2:58:36 (2015)
Mmmm Bop
Ooh! Ooh! I want to brag about a bunch of stupid running things I did in the past!!!
Ooh! Ooh!
I want to brag about a bunch of stupid running things I did in the past!!!
Some of us already know about your questionable running stunts….but not everyone so fire away!
5k - 17:53 (4/19) 10k - 37:53 (11/18) Half - 1:23:18 (4/19) Full - 2:50:43 (4/19)
Yes, I’m already celebrating my win against Cal at CIM. 🥇
Good job Mikkey!
I still think my high mileage weeks in 2021 were for nothing. Fitness will be lost pretty quickly if you don't train, yes, you can also can get it back quicker than if you are a beginner, but still, doesn't mean you can get back to that level when you ran big miles.
MP miles (or something around it, Mikkey said it right - just check your HR to see what effort it was) are very important to me - I need to get a feeling of struggle while running, that feeling is so important to train and fight - knowing you can overcome it and keep at it - it is invaluable at later miles of the marathon.
paces PRs - 5K - 5:48 / 10K - 6:05 / HM - 6:14 / FM - 6:26 per mile
Thank you! It was a close race, but you should still feel proud of yourself. 👍
Commander I didn't see the jellyfish, not sure what kind. Probably a sea nettle? That mileage is very impressive. Should come in handy for this 100 you say your'e doing.
Flavio I'd imagine you should start feeling better after the 2 hour mark by December. For me, weather plays a huge role in that. Also getting the fueling/hydrating dialed in. And take this with a grain of salt, but sometimes it makes me feel better if I pick up the pace a little towards the middle/end of a long run. I think this gets the nervous system to recruit more/new muscle fibers (I'm guessing). Then I always back off the last mile or two (1.5-3.5k for you) to reward myself for the effort while getting more time in. So from about 90 minutes to 2 hours I pick it up in some way, then by the time I hit 2 hours I'm either backing off or getting ready to back off. It makes the last 15-20 minutes feel less shitty IMO. This is of course assuming the length is 2:15-2:20 ish, which I think is a good training session.
Hot Weather Complainer
Great to see Cal and Mikkey starting to fire up!
Good week for me with lots of easy/endurance running with one key session on Saturday. It was hard but I felt pretty good at all paces, although starting to work quite hard towards the end as you'd expect. Heading into another race week, hopefully no mishaps this time. My coach thinks I can break 40 if I have a good day. I feel like I'm close to that sort of shape. Breaking 40 is something I've always wanted to do so it's nice to be in a position to have a crack at it. My coach will also be running, I expect he'll be closer to breaking 30 and likely to be Canterbury Champion. There's only a few other locals who could turn up that would beat him.
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
Damn, Steve beat me to the weekly. What's the field looking like next weekend? Normally pretty strong down there I would've thought? With any luck you find a few club runners you can work with.
Slightly lighter week after last weekend's race. Saturday's track workout was pretty decent although it did make for a bit of a slog in the wet this morning.
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"
I actually have no idea. During my session with Andy we looked at last year's results. It wasn't strong last year, a triathlete won it in 33. The year before was a smaller but much stronger field. If it's the same as last year I'll be mid pack and potential for an age group medal (not that I get it because I don't belong to a club). If it's the same as 2021 I could come last...Andy thinks it will be a big field with clubs using it as a hit out and/or selection for the upcoming relays.
DNS for the race today.
I knew traveling would have a price, but there was no way around it as it had been already 18 months since we saw family last.
I also thought a 9 hour bus ride could have a bad result for my back. So I found a flight to a nearby airport.
But it was all for nothing.
Wednesday to Thursday overnight I developed a very sore throat and pulled an upper back muscle (near the left scapula).
As soon as that combo hit me I knew today's race was gone.
Now the back pain is gone after 2 days of taking a muscle relaxant.
And the cold seems to be on the mend (fingers crossed).
Now it's a waiting game.
Flavio Sorry to hear about that. Hope you have a quick recovery.
Steve Looking forward to your race. I've got you under 40 minutes for -110 odds lol.
My Week:
Tied for my highest mileage week!!! That's it for big miles and long runs. Time to get some more tempo and MP work in and start slowly backing off the miles. I've logged 281 miles over the past 4 weeks. I'm feelin pretty good about this cycle here. Any thoughts? Is 2:55:XX a reasonable goal?
Mother of Cats
Mikkey- congratulations on your once and future victory!
Steve - good luck this weekend. What is the Canterbury course like?
Marky_Mark - I am stunned at the paper newpapers thing. Though, as a friend pointed out, without physical newspapers it's harder to find something to stuff into wet shoes.
Flavio - I am so sorry. I hope you feel better soon.
Merkle - regarding the 2:55...I don't see anything in your training that conflicts with 2:55, FWIWI. And I can tell you that everything that I see in your training is faster than what I was running when I thought I was in 2:55 shape (take that assessment with a grain of salt, as I never actually got to take a fair shot at 2:55). Of course, so much is weather dependent, and it's also easy to run your workouts too fast.
You went sub-3 on a day that had a lot going against you (winds) implying that you were in better shape on that day. Do you feel like you are in better shape than you were this spring? If so, that's your answer.
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.
Flavio - That sucks. I've missed a half and a 5km due to illness this year, and probably had a marathon impacted by sickness 2 weeks out. There's not much that can be done, but it's so frustrating.
mmerkle - I think even sub 2:55 is within your grasp. You have plenty of speed and lots of volume to back it up. If you get good conditions and less wind than last time, you should have a really good day.
darkwave - It's a boring course set up to be fast with minimal road closures required...it's a 1.25km stretch of sealed road in a forest close to the beach so there are 8 180 degree turns. The turns will cost me but should be cancelled out by the flat, sheltered course and very fast field of runners.
65 miles running, 500 yards swimming, and 3 hours pool-running.M: 90 minutes pool-running and streaming yogaT: 9 miles very easy (9:50), upper body weights/core, 2 miles very easy (9:44)W: 14 miles, including a track workout of 4800, 3200, 1600 in 21:30 (7:15/7:09/7:05), 14:14 (7:10/704), and 7:05. Recoveries of 5:32 and 5:19 between each. Tried to add 2x200m after, but couldn't due to track congestion. Followed with leg strengthwork.Th: 90 minutes pool-running and streaming yogaF: 11.5 miles very easy (9:36) including some grass running plus drills and strides, and then upper body weights/core.Sa: 17.5 miles, including 2x5 miles at marathon effort in 37:25 (7:29 pace) and 37:21 (7:28 pace) with 8:40 float/jog in between. Followed with leg strengthwork and 500 yards recovery swimming.Su: 11 miles very easy on trails (11:20) plus four hill sprints.
Just two workouts this week, on Wednesday and Saturday. I'm playing around some with the medication I take for the dystonia in my feet/ankles, trying to fine tune it. And on Wednesday I definitely got it wrong. I just sucked it up and did the workout anyway, reasoning that the body knows effort and not pace.
Things went better for Saturday's workout, where I was able to hit that marathon effort groove and hold it.
Separately, on Strava CK was asking about Teddy Roosevelt Island, which is where I've been trail running. It's actually kinda a cool place - it's a little island in the middle of the Potomac river about 1.5 miles in circumference. Only pedestrians are allowed on the island, which is mostly trails of various types. There's a boardwalk section, and a few stretches of packed dirt. And then there's other sections that are loose gravel, or rocks, or lots of exposed tree roots. So a lot of variety in running surfaces, which is good for me.
The island is the memorial to President Teddy Roosevelt, who was very into conservation. So most of the island feels like this ungroomed, wild place. And then you come around a turn and suddenly you're in a plaza with a big statute of President Roosevelt looking down at you. It's pretty cool and also a bit eerie.
Here's a youtube video someone took of it a few years ago This gives you a sense of what it's like there, though the trails look a bit more groomed (and definitely wider) in that video then they are now.
Steve - only one way to find out about sub-40: go for it! Nice thing about 5k/10k is that you can never really blow up too badly (vs. a marathon), and if necessary you can reload for another fairly quickly.
Flavio - ugh. Sorry about all that shit. I feel you on the back pain; I seem to be in a continuous state of just nearly tweaking mine, with one wrong move.
mmerkle - Congrats on the mileage! I can’t be of much help on the prediction; I’m better for people in my speed range. Which you’re way beyond. Plus I’d usually go by a recent HM race time, which I don’t think you have. But you’ve certainly been putting the work in; if you think you have it in you, you probably do.
darkwave - the med situation sounds aggravating, hope you get that figured out. I am not much for trails, but that Roosevelt Island place does sound cool. Incidentally for anyone interested in TR, who was one of the most broadly accomplished people ever to become US President, I highly recommend the book The River of Doubt, about his ill-fated, disastrous expedition to the Amazon. It’s an insane, fascinating story.
Me - “Time on my feet” week. - Midweek workout of 6x1 mi was crushed. I like those tempo intervals to be below 6:50; after my first one at 6:53 (still faster than my first one usually is), the rest ranged from 6:42-6:46.
- For the LR I just wanted 22 slow & steady. Mission accomplished there. A bit slower than expected, but there was >700 ft of gain, and I never looked at my watch. It was a grind though; sometimes those LRs feel tougher than ones with speed segments.
- Total mileage was peak for the cycle, with 4 weeks to go. It’s about as high as I get under normal circumstances.
Dave