The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 421 times)

zebano


    I had what felt like a "down" week as I have been feeling like I have a sinus infection or upper respiratory (5 negative covid tests) and so I went home after work and just conked out early. I feel mostly better now but I only did minimal  intensity as I'm just waiting for this to pass. I have my fingers crossed that I can race on Thursday. In other news cold is fine but wind sucks!

     

    MonAM: 20 min easy

    MonPM:  35 min easy

     

    TueAM: 20 min easy

     

    WedAM: 20 min easy

     

    ThurAM: 20 min easy

    ThurPM: 30 min out easy + 25 min back with :30 surges every 5 minutes

     

    FriAM: 20 min easy

    FriPM: 50 min easy

     

    SatAM: 10 miles, slow (10:20/mi)

     

    SunAM: 10.7 with the first 5 really easy (9:40), next 3 easy/mod (8:45) and final 2.7 steady (7:50) + 2 miles with the pup and eldest boy.

     

    49.92 miles / 7h 56m

    1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

    CommanderKeen


    Aspiring Hobby Jogger

      Once again, things not covered in the marathon thread:

       

       

      Safety briefings? - I've never once had one of these, even for my (singular) trail race and (pair of) ultras.

       

       

      James - Congratulations on the HM! Thanks for the RR.

       

       

      Caitlin & Fred - Nicely done bringing up the mileage.

       

       

      Zebano - Nice week, and get better soon. I agree, cold is fine but wind sucks.

       

       

      My final big training week is in the books, and though I've only had my one usual Sunday recovery run there is an odd sense of relief knowing that I'm starting my taper (tapir, anyone?). I do think I did a good job of restraining myself Sunday and not throwing in a short recovery double that would have not only put me over 100 miles for the week again, but also over 4,100 miles for a rolling year.

       

       

      I'm looking forward to trying for a new 5k PR in a few days, but the forecast is looking less than ideal - 47Freedom/8.33Communist with a 10mph/16.1kmh headwind for the out portion and obviously tailwind for the back (all this is fine), but there's a chance of rain that morning that keeps increasing as time goes on.

       

      Weekly for period: From: 11/14/2022 To 11/20/2022

      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in ft
      11/14 Just a bit of sleet 8.36 13.44 01:14:00 08:51 05:30 289
      11/14 I should have worn the waterproof jacket 5.00 8.05 00:43:44 08:45 05:26 190
      11/15 1 meteor 10.00 16.10 01:21:19 08:08 05:03 341
      11/16 3x 5k @ HMe 16.06 25.84 01:54:53 07:09 04:27 344
      11/16 Between meetings 4.10 6.60 00:34:44 08:28 05:16 217
      11/17 Frosty 8.00 12.88 01:11:44 08:58 05:34 259
      11/18 1 rabbit and lots of flurries 12.11 19.48 01:40:34 08:18 05:10 430
      11/18 Hundreds of geese & 1 heron 5.00 8.05 00:43:10 08:38 05:22 220
      11/19 1 owl 22.01 35.42 02:56:11 08:00 04:58 860
      11/20 Exercising restraint. Later. 6.05 9.74 00:55:42 09:12 05:43 253

      Total distance: 96.70mi

      5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

       

      Upcoming Races:

       

      CIM - 12/4

      Fredford66


      Running Musician

        Keen - Good job resisting temptation.  Nice mileage, as usual.

         

        Zebano - Sorry to hear about the sinus issues.  Good luck Thursday.

         

        Caitlin (if I may call you that) - Glad to hear your covid recovery seems to be done.  My October, and early November, mileage was lower because I basically spent the weeks either tapering for, or recovering from, various races.

         

         

         

         

        Fred - how much carryover do you experience from rowing to running?  I ask because we have a Concept 2 that my partner uses, but I've yet to add it into my cross-training.

         

         

        DW - I don't know what you mean by "carryover."  Good luck with Houston.

         

        Watson - Nice running & strength.

         

        Mark - Agreed, other types of training are generally good.  I just have to take care the rowing doesn't aggravate my predisposition to patella tendon inflammation, but as long as I pay attention, I should be OK.

         

        I ran 6 miles today.  It was well below freezing this morning, but since I have the week off I had the luxury of waiting for the day to warm up a bit.  My 5-miler on Saturday may be in windy conditions, but also unseasonably warm.

        5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

        Upcoming race(s): Winter Series #2 Trail 5k, 12/18; Hangover 5k, 1/1/23
        watsonc123


          Darkwave - I don't put weight sessions on Strava.  I could list them out one my weeklies, but I cannot be bothered.

           

          CC and Zebano - nice weeks.

           

          James - nice RR.  As stated before, 1:32 is a very good time for your age group, whatever unusual range that is.

           

          Keen - another huge week.  Good luck for the 5km, given your massive weeks you've been having, you're probably best to do too little than too much this week.

          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)

          Running Problem


          Problem Child

            Just dropping in to say CC and Marky_Mark were right....I went out and impressed myself and performed nicely on race day.

             

            6.08 mile long course. Out and back. 38-42F with clear skies. I had some other runners to work with for a lot of it, controlled the effort and pace for the first two miles because there is a slight uphill along the way, and at the turn around started going harder and harder. Eventually hit a point of full commitment, and crossed before 40 minutes registered.

            6:23/mi (3:58/km) pace average. I WOULD have kept running if the finish line wasn't crowded (5k/10k run) so much. Honest assessment is I had the kick in me for the additional required distance, and this was entirely about finding the fitness I had inside me. I'm actually impressed with this time since I haven't really focused on speed work in a long time, and I'm also upset we had such great weather because this WAS a goal race for me a few months ago.

             

            EDIT: I did NOT use CheaterFly Super Shoes for this race. Nike Pegasus 39 with probably less than 10 miles on them. I did run with one or two runners wearing them and thought odd things about it. I would guess they could have taken at least 10 seconds per mile off my race today.

            Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

            VDOT 52.45

            5k19:35 | Marathon 2:56:07

            Marky_Mark_17


              Just dropping in to say CC and Marky_Mark were right....I went out and impressed myself and performed nicely on race day.

               

               

              YUSSS!  Congrats!

              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: Run the Point 10k, 27 Nov, 35:00, 1st overall

              Up next: Speights West Coaster, 10 Dec

              "CONSISTENCY IS KING"

              Marky_Mark_17


                Sorry, bit quiet from me this week, work has been nuts.

                 

                Run the Point 10k is on Sunday, which is my backyard 10k.  They've gone back to the OG Hobsonville Point loop (hooray!).  Not a goal race but of course it's home turf so I'll be unnecessarily competitive about the whole thing.  Weather forecast looks neither amazing nor terrible, but it's not a particularly quick course regardless.  I did my weekly long run yesterday since I won't be doing it on the weekend, for the first time I think I can recall it rained on me for all of a 2 hour long run.  Fun times.

                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: Run the Point 10k, 27 Nov, 35:00, 1st overall

                Up next: Speights West Coaster, 10 Dec

                "CONSISTENCY IS KING"

                ccoakley


                  RP, congratulations!!!  I think I might be worried if you ever got to a start line confident you were going to crush it.

                   

                  Mark, your midweek LR definitely confused me and I totally thought it was Thanksgiving related until I realized no probably not.

                  5k 24:53 (2020) |10k 52:24 (2021) |HM 1:57:14 (2019) |FM 4:24 (2007) |50k 5:57 (2022)

                   

                   

                  Marky_Mark_17


                     

                    Mark, your midweek LR definitely confused me and I totally thought it was Thanksgiving related until I realized no probably not.

                     

                    Haha no chance of that here in New Zealand.  We do capitalise on the Black Friday sales though lol.

                    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: Run the Point 10k, 27 Nov, 35:00, 1st overall

                    Up next: Speights West Coaster, 10 Dec

                    "CONSISTENCY IS KING"

                    zebano


                      And RP delivers again! 🙌

                       

                      My Turkey trot was great. 50th OA and sub 20. Flat fast course with lots of competition. First 2 miles were solid but I really started hurting at 1.5 and at 2 my old injury flared up but just a little so I was more trying to hold my form together than really emptying the tank but really happy with a 19:52 on a course that was a mite short (3.08 gps). Happy to know that with just 4 solid weeks I can turn in a performance like that.

                       

                      I hope everyone in the US had a great Thanksgiving

                      1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

                      ccoakley


                        Zebano, great race!  I feel like you're sneaky fast cause most of your runs are done at paces I can aspire to and then you go and do a race at a pace beyond my dreams.

                         

                        Mark, so glad the US tradition of blatant consumerism has some perks for the rest of the world. 

                         

                        Every year I aspire to be the kind of runner that wakes up at 6am to get in a run on Thanksgiving before the house wakes up and my cooking duties begin but alas this was not the year.  A very sick daughter with the flu kept me up all hours.  I was able to squeeze in a tempo run today and Garmin told me I got a new official max HR of 199.  Given that I'm 43 and this is technically impossible I'm not sure how to feel about it.

                        5k 24:53 (2020) |10k 52:24 (2021) |HM 1:57:14 (2019) |FM 4:24 (2007) |50k 5:57 (2022)

                         

                         

                        Running Problem


                        Problem Child

                          Hahahaha thanks everyone. It felt good to be in the shape I apparently was in on race day. Working with a few other runners to all get some good running in felt good too. I kind of hope there are photos so I can see who passed me with the same race shoes I wore for CIM. 

                          ccoakley I guess I’d better not hope to be ready to crush Boston 2023. Might have to go into it thinking my goal is the stuff ELITE runners reach for.

                           

                          zeb way to push through the injury. Maybe take some time to address it properly now?

                          Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

                          VDOT 52.45

                          5k19:35 | Marathon 2:56:07

                          zebano


                             

                            zeb way to push through the injury. Maybe take some time to address it properly now?

                             

                            I have in the past. Been dealing with this off and on for 7 years. Seen 5 PTs and a specialist doctor (orthapeadeic IIRC) and frankly I'm mostly just going to keep racing trail because that almost doesn't aggravate it (I think it's because it's not the same stride for mile after mile) but on the other hand I do have some road aspirations so I'll keep doing the strength and mobility work I've been assigned but rest doesn't work and PT doesn't get me to 100% before they discharge me so I think it's just something I have to manage.

                            1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

                            zebano


                              Zebano, great race!  I feel like you're sneaky fast cause most of your runs are done at paces I can aspire to and then you go and do a race at a pace beyond my dreams.

                               

                               

                              I hope your kids are ok. I take easy days easy rather seriously.

                              1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

                              need2tri


                                 

                                I was able to squeeze in a tempo run today and Garmin told me I got a new official max HR of 199.  Given that I'm 43 and this is technically impossible I'm not sure how to feel about it.

                                I am 40. Max heart rate measured during a treadmill stress test at a cardiology lab was 243 ( with one reading of 250 ) in 2017/2018 and 240 a year a half ago. I was an outlier but it was a normal reading. Both times the lab tech felt "uncomfortable" to proceed and stopped the test before I was too tired to continue.

                                 

                                If you think 199 is high based on 220 - age, then that is notoriously wrong formula for individual usage.