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

Fredford66


Running Musician

     

    That is cool.  Where is your office?

     

    New York, specifically on 34th between 7th & 8th.

    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
    Marky_Mark_17


       

      New York, specifically on 34th between 7th & 8th.

       

      Ah, I think my brother's firms office is a bit further north, around 51st.

      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


         

        At that level, they pretty much always settle.  So he doesn't necessarily lose them either....

         

        Often in these sorts of disputes, the lawyers are the only real winners haha.

        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"

        darkwave


        Mother of Cats

           

          Often in these sorts of disputes, the lawyers are the only real winners haha.

           

          Yup.  Honestly, that's true for pretty much all litigation in the US.

           

          Non-lawyers in the US always seem to believe that if they have been wronged, then all they need to do is to bring a lawsuit, and 3 months later a judge will validate them by announcing that they are right and the other side is wrong, and then the other side will pay all of their expenses, plus the judgement, immediately.

           

          It doesn't work like that.  It never works like that.

          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.

          Fredford66


          Running Musician

             

            Yup.  Honestly, that's true for pretty much all litigation in the US.

             

            Non-lawyers in the US always seem to believe that if they have been wronged, then all they need to do is to bring a lawsuit, and 3 months later a judge will validate them by announcing that they are right and the other side is wrong, and then the other side will pay all of their expenses, plus the judgement, immediately.

             

            It doesn't work like that.  It never works like that.

             

            Reminds me of the old saying that if a town has one lawyer, that lawyer will starve, but if the town has two, they'll both be rich.

             

            8¼ miles of running with the dew point only a few degrees below the temperature - soupy weather indeed.  Rain kept threatening, but there wasn't any, though I almost wish it had rained a bit to help me cool off.

            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

              I avoid lawyers like the plague. Only use them on house sales 

               

              My week. Missed Monday and Tuesday with sickness. I'm still not 100% but did well to get to 80k.

               

              Weekly for period: From: 27/06/2022 To 03/07/2022

              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in m
              29/06 Run test after 2 days off with another cold bug 6.22 10.01 00:49:03 07:53 04:54 6
              29/06 Afternoon Run 4.98 8.01 00:42:14 08:29 05:16 12
              30/06 Morning Run 6.22 10.01 00:52:57 08:31 05:17 2
              01/07 Afternoon Run 7.47 12.02 00:58:53 07:53 04:54 5
              02/07 Morning Run with Phil 11.20 18.02 01:29:00 07:57 04:56 9
              03/07 With Jacques Inc. 2x5k 13.68 22.01 01:40:48 07:22 04:35 27

              Total distance: 80.08km

              50+ PBs -  

              5k 18.21 Hagley Parkrun  July 21      82.27 % age grade

              10k TT 37.21 may 2nd 2021 strava run 82.51 % age grade

              Half marathon  1.23.30 may 21 80.11 % age grade

              " 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

                I seem to have missed the whole merging-the-boards episode while out of town, but I’m definitely on Team Walton, especially if my hamstrings don’t improve soon.

                 

                The Dallas convention was interesting, and our open-air city tour confirmed that 102 F/39 C in low humidity is no more unpleasant than 90 F/32 C in high humidity.  I had hoped that the rest would help my hamstrings heal.  They’re still sore occasionally, even on nonrunning days, though it may be that 12 hours in the car each way didn’t help.  I took advantage of needing more down time to get my 2nd shingles vaccine Wednesday.  The effects were about the same as last time - basically felt like a 24-hour flu.  Yesterday & today I’ve been a little more tired than expected after light exercise, but that may be because of the time off as much as the vaccine.

                 

                Sun June 19 - 5.2 miles very slow treadmill (60 minutes) + 0:40 walk breaks/6 mins

                Mon - 31 minutes swimming

                 

                (trip to Dallas)

                 

                Weds June 29 - ~28 minutes swimming

                Thurs - off recovering from shingles vaccine

                Fri - 3.5 miles very slow TM (40 minutes) + 0:40 walk breaks/6 mins

                Sat - ~28 minutes swimming

                 

                Total - 5.2 and 3.5 miles

                 

                Ytd average - 34.3 mpw 



                Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

                '22 Goals: health; consistency; Half<1:30; a PR or AG 80% (done, 82.16% AG 19:19 5K Oct. 1)

                JamesD


                JamesD

                  On lawyers, I’ve been having trouble trying to find one to do something that’s probably impossible.  A Japanese friend of ours who knows enough English to get herself in trouble apparently was scammed out of a large sum of money by an American in 2018 and only recently realized it.  Other than the people she shouldn’t have trusted, DW & I are the only people she knows in the U.S.  (She and DW studied English together in 1998.)  She wants to sue the other party, but her English isn’t good enough and/or she’s too disorganized to explain to a lawyer everything that happened.  There are no Japanese-speaking lawyers in the state in question who handle that sort of work, and it seems like even absent the language issue, no lawyer is likely to take the case on a contingency basis given the low likelihood of recovery.  And since she’s lost so much of her savings, we don’t want her to pay a $300+/hour lawyer thousands of dollars unless there’s a good chance of getting her money back.  I’ve been trying for several weeks to find someone, and she keeps giving me new information that complicates things.  Getting close to having to tell her we don’t see any way she can get her money back.  It's frustrating, especially since she seems to be putting more hope in me than is realistic.

                  Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

                  '22 Goals: health; consistency; Half<1:30; a PR or AG 80% (done, 82.16% AG 19:19 5K Oct. 1)

                  darkwave


                  Mother of Cats

                    On lawyers, I’ve been having trouble trying to find one to do something that’s probably impossible.  A Japanese friend of ours who knows enough English to get herself in trouble apparently was scammed out of a large sum of money by an American in 2018 and only recently realized it.  Other than the people she shouldn’t have trusted, DW & I are the only people she knows in the U.S.  (She and DW studied English together in 1998.)  She wants to sue the other party, but her English isn’t good enough and/or she’s too disorganized to explain to a lawyer everything that happened.  There are no Japanese-speaking lawyers in the state in question who handle that sort of work, and it seems like even absent the language issue, no lawyer is likely to take the case on a contingency basis given the low likelihood of recovery.  And since she’s lost so much of her savings, we don’t want her to pay a $300+/hour lawyer thousands of dollars unless there’s a good chance of getting her money back.  I’ve been trying for several weeks to find someone, and she keeps giving me new information that complicates things.  Getting close to having to tell her we don’t see any way she can get her money back.  It's frustrating, especially since she seems to be putting more hope in me than is realistic.

                     

                    Has she (or have you) contacted any law schools?  Law schools often have pro bono clinics where students represent clients for free (the students are supervised).  It likely would not be the same quality of representation as you would get from an experienced attorney, but better than nothing.  And the educational setting means a slightly higher chance of getting someone who speaks Japanese.

                    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.

                    Marky_Mark_17


                      I avoid lawyers like the plague. Only use them on house sales 

                       

                       

                      Even then, it's remarkable how often basic conveyancing can get messed up.

                      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


                        Piwi - nice effort even with a couple days off.

                         

                        James - good to hear you are steadfast Team Walton!  Although 39C doesn't sound fun to me in any humidity.

                         

                        Anyhow, my week done and dusted.  A bit lighter after a few big weeks.  June ended up clicking just over 400km, first time I've hit that in a couple of years.

                         

                        Weekly for period: From: 27/06/2022 To 03/07/2022

                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in m
                        27/06 That run where I was foiled by the lift bridge 5.60 9.01 00:40:46 07:17 04:31 16
                        28/06 That run with the worst shaving cut in a while 8.84 14.22 00:57:23 06:29 04:02 31
                        29/06 That run where things just got out of hand 8.72 14.02 00:53:21 06:07 03:48 59
                        30/06 That run where we’re halfway there 9.95 16.01 01:03:37 06:24 03:58 51
                        02/07 That run where it was just me and the ducks 6.90 11.10 00:41:42 06:03 03:45 38
                        03/07 That run with glorious fog and the bridge to nowhere 12.46 20.05 01:28:55 07:08 04:26 210

                        Total distance: 84.42km / 52.5 imperial hogsheads

                        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"

                        watsonc123


                          James - nice week.  I rarely get to run in the heat you have, but heat is very hard for me when running.

                           

                          Piwi and Mark - nice weeks.

                           

                          My week was good   It took me until around Friday to have got rid of the quad soreness from the previous Sunday's trail race.  Wednedsay's hill run was quite a bit bettter than the same run from two weeks earlier.  I also doubled, which I havent' done for a long time.  With a Park Run (probably 5km, my GPS was wrong I think), and then club run in the afternoon.  My GPS was massively off for a small run this afternoon (small club run).

                           

                          Weekly for period: From: 27/06/2022 To 03/07/2022

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          27/06 Evening Run 4.38 7.05 00:43:41 09:58 06:12 12
                          29/06 Afternoon Run - 3 * Kingsley Heights Water Tank 8.24 13.25 01:16:39 09:18 05:47 354
                          30/06 Evening Run 6.85 11.03 00:59:44 08:43 05:25 46
                          02/07 Warm Up 2.28 3.66 00:18:32 08:08 05:04 3
                          02/07 Trentham Park Run 3.06 4.93 00:20:47 06:48 04:13 10
                          02/07 Cool Down 2.43 3.91 00:21:03 08:40 05:23 17
                          02/07 Afternoon Run - Trentham Harriers Run 9.54 15.35 01:33:26 09:48 06:05 372
                          03/07 Football Refereeing- 1st Half 1.50 2.42 00:18:55 12:37 07:49 0
                          03/07 Football Refereeing- 2nd Half 1.45 2.33 00:36:22 25:05 15:36 0
                          03/07 Afternoon Run 0.51 0.83 00:05:07 10:02 06:10 0
                          03/07 Afternoon Run - Harcourt Park Roller Coaster. GPS Way Off. 2.04 3.29 00:20:43 10:09 06:18 2

                          Total distance: 68.04km

                          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)

                          Fredford66


                          Running Musician

                            Watson - Is that normal recovery time for an XC race for you?

                             

                            Mark - Congrats on the 400k month.

                             

                            James - Sounds like you had a rough week, between the weather and the vaccine.

                             

                            Piwi - Hope you're feeling better and back on track.

                             

                             

                            Nothing really of note for my week other than the unfortunate, but not unsurprising, temperature trend.

                             

                             

                            Date ▼ Activity Type Distance Duration Pace Temp
                            7/3/2022 Run Easy 4.1 mi 44:18 10:49 75
                            7/2/2022 Run Easy 8.2 mi 1:29:12 10:53 75
                            7/1/2022 Run Easy 6.0 mi 1:05:39 10:57 67
                            6/30/2022 Run Pace 6.0 mi 55:42 9:18 64
                            6/28/2022 Run Repeats 7.6 mi 1:15:03 9:53 64
                            6/27/2022 Run Easy 4.2 mi 45:25 10:49 71

                             

                            36.1 miles total

                            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
                            darkwave


                            Mother of Cats

                              Fredford - the temps are going to get worse before they get better.....

                               

                              Piwi - I'm glad you're feeling better.  Nice 2x5K on Friday.  (I'm always amused when I look at the Kiwi Strava reports, and everything is in .62 mile units)

                               

                              Watson - I am amused that you include the referee time in your weekly reports (Not disagreeing with the inclusion - I think it makes sense, since you are on your feet and exerting yourself - it's part of your total workload for the week).

                               

                              James - "102 F/39 C in low humidity is no more unpleasant than 90 F/32 C in high humidity."  So do you think they are tied?  Or that 90 with high humidity is worse?

                               

                              Marky_Mark - I noted this on the other thread also - I like the titles of your runs.

                              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.

                              darkwave


                              Mother of Cats

                                My week:

                                58 miles/93 of those smaller things, 3 hours pool-running, and 1500 ~yards swimming.

                                 

                                M: 90 minutes pool-running and streaming yoga.
                                T: 11 miles, including 4x1200, 2x400 in 5:09, 5:01, 4:58, 4:56, 93, and 95. Recoveries were 2:3x-2:5x between the 1200s and full recovery between the 400s. Followed with leg strengthwork, and 500 yards recovery swimming.
                                W: Streaming yoga, 11 miles (9:44) and drills/strides.
                                Th: 90 minutes pool-running and upper body weights/core.
                                F: 12 miles, including a mixed workout of 3x10 seconds hard on a 6% hill, then 2x2K on the track with 3 minutes jog (splits 8:50 and 8:42), jogged back to hill for 6 hill repeats, each lasting 45 seconds, with two sets of easy effort, moderate effort, hard effort, before returning to track for 2K, 400m, with 3:10 jog between the two (splits 8:42 and 1:37). Followed with leg strengthwork and 500 meters recovery swimming.
                                Sa: 10 miles (9:55), drills/strides, and streaming yoga.
                                Su: 10 miles, including 2400m in 10:51, 5 minutes jog, and 2x8x200m with 200m jog after each and 400m jog between sets. Most of these were around 50-51 seconds. Later did another 4 miles very easy (10:10). Followed with leg strengthwork, and 500 yards recovery swimming.

                                 

                                The weekday runs all felt so much better (this was my first set of track workouts on Artane). Not 100% better, but I was definitely more stable and loose and able to extend my stride a bit more.

                                 

                                Per the doctor's instructions, I experimented with upping the dose this weekend, going from a half tablet (1mg) to a full tablet (2mg) on both Saturday and Sunday. The result was that I didn't feel any more improvement on the higher dose, but my legs did feel weaker. I ran a set of 200m repeats that were all slower than some of my 1200m repeats on Tuesday, and then went to the gym where I deadlifted 30 pounds less than I usually do. So I think I need to stick with 1mg.

                                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.