The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 361 times)

    Fred it's an automatic Corolla. There's not many manual vehicles around these days in NZ. Petrol prices have gone to an all time high here so having an economical vehicle is good. Electric is still a wee way off for me. I need to know more about battery life and replacement costs etc.

     

    Keen OKC made the playoffs a few times. They had some amazing players. If they take too long to rebuild people will lose interest.

    I find it amusing that players don't want to move to small franchise cities. They would rather go to LA etc. Probably because of the night life 

    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 "      

     

    Marky_Mark_17


      Flavio - I got to elite status with Air NZ one year - that was almost completely off domestic flights within NZ for work too.  I was in the airport every week, it was pretty miserable.  A lot of businesses used Covid as an excuse to crack down on air travel, in the past 2 years I've only flown once for work.

       

      Piwi - I might get an electric vehicle next but my wife and I have decided we will thrash our current cars until they get too expensive to maintain.  They're still relatively expensive here though (like everything lol).

       

      Fred - good to hear your sister is feeling better and all the best for the 5k.  Not much racing happening here until late Aug / early Sept when regional and national 10k champs are on.  I will start to ramp the training volume back up again though as I have a nice 12 weeks or so until those.  I was feeling in great form prior to the last race so hoping to build on that.  It gets very busy after that though with races through Oct and early Nov.

      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: Southern Lakes HM, 7 May, 1:12:42 (May-22)

      Up next: Auckland 10km Road Champs, 21 August

      "CONSISTENCY IS KING"

        Mark – Yeah, I really miss the settled weather of Japan! You could hang out your futon mattress all day and know that it wouldn’t blow away or be soaking wet from another unexpected downpour

         

        Caitlin – It’s probably not too late to register for the marathon (which is in June), but I’ve got a bunch of XC races that I want to do around that time, and throwing a marathon into the mix might be too much for my head! (Also, as it’d be my first race marathon, maybe I should make it somewhere exotic and memorable…?)

         

        Zeb – the boys are training for the Wellington Marathon in June. It would be a fast course on a calm day, but those days in Wellington are never guaranteed!

         

        DW – I remember when my sister was dating this guy from Traverse City, Michigan. One day he was confused as to why we were looking for pigs. Turns out a Kiwi saying ‘peg’ sounds like ‘pig’. Ahh, the joy of differences in the world!

         

        We’re ramping up into XC season here. Have about 5 races over the next 2 months, starting with a local hilly 10km-er this weekend. I haven’t done as much hill work as I should have, but I’ll be happy with sub-52.

        50+ age-group PBs:  Half Perish 1:29:27 (2021 - Solo Effort - Whanganui 3 Bridges) - 10km 38:31 (2021 Wellington Road Champs);  - Track 5km 18:49 (Aug '22); Track Mile 5:32 (2021)

        2022 Goals: Half Perish 3:55 pace - Road/Track 10km 3:45 pace - 5km 3:35 pace

        2022 Races: NZ Road Champs 10km Sept 4th - Southland Half Perish Sept 18 - Southland 10 Miler Oct 9

         

          Hey everyone been busy with work this past week and a half and the Wife with Covid she is better andthankfully it was never that bad for her.

          We are heading packed up and heading on our trip to Guam to see our son!

          stay safe keep running and have fun!

          catch you from Guam... I'll run a few miles while there and hopefully get back at it when I return.

          PR's

          1m  5:38 (2018)

          5k    19:59 (2019)

          HM  1:33:56 (2018)

          FM  3:23:07 (2018)

            Safe travels, Corey!

            50+ age-group PBs:  Half Perish 1:29:27 (2021 - Solo Effort - Whanganui 3 Bridges) - 10km 38:31 (2021 Wellington Road Champs);  - Track 5km 18:49 (Aug '22); Track Mile 5:32 (2021)

            2022 Goals: Half Perish 3:55 pace - Road/Track 10km 3:45 pace - 5km 3:35 pace

            2022 Races: NZ Road Champs 10km Sept 4th - Southland Half Perish Sept 18 - Southland 10 Miler Oct 9

             

            zebano


              Corey - have fun in Guam!

               

              Hash - are you one of the boys that's marathon training? or just tagging along for a good long run?

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

              Fredford66


              Running Musician

                Cfarr - Good news that your wife didn't have a serious case.  Enjoy the trip and be safe.

                 

                Hash - Good luck with the XC running.  Around here, the trail races have some rather steep slopes (some where all but the fastest walk up the worst part).  I miss it as the local park best suited for training was closed to running for almost a year thanks to storm damage to the trails.

                 

                Mark - Sounds like not a lot of down time left for you.  Good luck with the 10k training.

                 

                Piwi - I have the same concern as you: battery life and replacement cost.  Considering I owned my last car for 22 years, I'm not ready to buy a car that will have a major cost required after 5.

                 

                Flavio - Agreed, these days most people are avoiding hospitalization so perhaps it's not worth worrying as much about.  I have a fair number of high-risk people in my family, so I'm keeping up with the boosters to help keep them safe from me.

                 

                DW - Re: doctors who don't want people to run, I agree there are too many.  The guy who treated my back told me to avoid running due to "the pounding" and suggested I switch to getting my exercise on a bike.  That just showed he didn't understand that running isn't just exercise.

                 

                It was very humid out today - I had to keep wiping the moisture off my glasses.  I felt tired and stiff as well.  I ran 5 slow miles.  Lately, I've been finding that when I run at lunch or after work, my hip hurts for the first half mile or more.  When I run in the morning, it's not a problem.  It must have something to do with sitting at a desk all day - I need to get more movement breaks in.

                5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 39:24 (11/21); 10k 50:32 (10/21); Half 1:50:46 (4/22)

                Upcoming race(s): Grete's Great Gallop 10k, 8/27

                  Corey I had to Google Guam to learn a bit more.

                  It really is out there on its own. Have a great catchup with your boy and hopefully some nice scenic running.

                   

                  Fred I don't wear glasses for running but I struggle to see my watch screen. I have to have it on 2 data fields showing so the characters are bigger.

                  My hearing struggles a bit with the beeps when doing intervals especially if there is traffic around.  Luckily I can still feel the vibration 

                  Ah getting old....

                  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 "      

                   

                    Hash - are you one of the boys that's marathon training? or just tagging along for a good long run?

                     

                    Zeb - I'm just tagging along for the free motivation! Those guys are specifically training for their goal of sub-3, whereas I'm training hard for a sub-1:26 half. Turns out we're all doing similar mileage lol

                     

                    Fred - My hometown has no humidity at all, but the summers in Japan (where I spent 12 years)  were extremely humid. I can't imagine doing any training during a Japanese summer! It was hard enough eating during the peak summer humidity!

                    50+ age-group PBs:  Half Perish 1:29:27 (2021 - Solo Effort - Whanganui 3 Bridges) - 10km 38:31 (2021 Wellington Road Champs);  - Track 5km 18:49 (Aug '22); Track Mile 5:32 (2021)

                    2022 Goals: Half Perish 3:55 pace - Road/Track 10km 3:45 pace - 5km 3:35 pace

                    2022 Races: NZ Road Champs 10km Sept 4th - Southland Half Perish Sept 18 - Southland 10 Miler Oct 9

                     

                      My week was really good again. 2 workouts 10x200m and a 6k tempo. Both went well.

                       

                      Weekly for period: From: 23/05/2022 To 29/05/2022

                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in m
                      23/05 Morning Run at recovery pace 4.98 8.01 00:46:51 09:24 05:51 4
                      24/05 Morning Run with 10x200 7.46 12.01 01:00:14 08:04 05:01 7
                      25/05 Morning Run 6.22 10.01 00:53:08 08:33 05:18 6
                      26/05 Lunch Run 6.23 10.03 00:52:40 08:27 05:15 6
                      27/05 Morning Run with 6km progression 7.47 12.03 00:55:12 07:23 04:35 5
                      28/05 Morning Run with Phil 9.61 15.46 01:16:57 08:00 04:59 5
                      29/05 Morning Run with Jacques and Phil 13.68 22.01 01:50:40 08:05 05:02 145

                      Total distance: 89.56km

                      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 "      

                       

                      watsonc123


                        Piwi - nice week.

                         

                        Hash - nice Vosseler, you smashed your aim!  I wasn't there yesterday, just looked at the results on line.

                        My week involved a little more running, yesterdays "long" run went pretty well.

                         

                        Weekly for period: From: 23/05/2022 To 29/05/2022

                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in m
                        24/05 Evening Run 4.38 7.05 00:37:02 08:27 05:15 15
                        26/05 Evening Run 3.80 6.12 00:30:30 08:02 04:59 10
                        28/05 Afternoon Run - Riverstone 8.18 13.16 01:06:47 08:10 05:04 175

                        Total distance: 26.33km

                         

                        Also three PT provided gluteal exercise circuits, plus a ton of calf raises (twice per day).

                        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)

                        Marky_Mark_17


                          Piwi - good to see you smashing it again!

                           

                          Fred - I'm impressed you run in glasses.  I wear glasses but always exercise in contact lenses.

                           

                          Watson - hope the niggles are feeling better.

                           

                          Me - felt more or less back to normal again this week finally.  Enjoyed some good workouts and man the Endorphin Speeds are a nice shoe, loving those at the moment.

                           

                          Weekly for period: From: 23/05/2022 To 29/05/2022

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          23/05 That run with a breeze around Westhaven 5.01 8.06 00:36:08 07:13 04:29 11
                          24/05 That run where I actually felt good for the first time in a few weeks 9.36 15.06 00:59:05 06:19 03:55 31
                          25/05 That run where you tell coach you’re feeling good again so she gives you hill repeats 9.95 16.02 01:05:43 06:36 04:06 274
                          26/05 That run where I don’t love 1 min on/off but I do love the Endorphin Speeds 7.50 12.07 00:48:04 06:25 03:59 31
                          28/05 That run where it was back to running around in circles in the dark 8.62 13.87 00:51:18 05:57 03:42 82
                          29/05 That run where uphill and upwind is a tough way to finish 14.54 23.39 01:45:37 07:16 04:31 240

                          Total distance: 88.46km

                          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: Southern Lakes HM, 7 May, 1:12:42 (May-22)

                          Up next: Auckland 10km Road Champs, 21 August

                          "CONSISTENCY IS KING"

                          SteveChCh


                          Hot Weather Complainer

                            Piwi - Great week, also good to see your mileage up high again.

                             

                            Watson - Good to see you running again, hope you manage to build up quickly without injury.

                             

                            Mark - Nice week, and good to hear you're feeling normal again.

                             

                            me - Pretty much the first week on my journey to Melbourne.  My MP yesterday crept up a bit, to around where JMac has decided it should be...I'm really going to try and slow down as my mileage increases to get full benefit of the training.  Wellington is 3 weeks away, looks like the plan from the coach is to run it at MP - 5-10 seconds per km, so around 1:37 with a decent warm up and down.  Hopefully the weather is good, because it will be nice to relax and really enjoy a race atmosphere with no pressure to push.

                             

                            Weekly for period: From: 23/05/2022 To 29/05/2022

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            23/05 Warm up 0.34 0.54 00:03:05 09:04 05:43 0
                            23/05 70 mins easy pace 8.91 14.34 01:10:04 07:52 04:53 12
                            23/05 Strides 0.73 1.17 00:05:37 07:42 04:48 0
                            25/05 Warm up 0.33 0.52 00:03:08 09:30 06:02 0
                            25/05 70 mins incl. 10 x 400m @ 3:50-55/km with 100m recoveries 9.34 15.04 01:10:27 07:33 04:41 11
                            26/05 Recovery 5.53 8.91 00:46:49 08:28 05:15 11
                            27/05 Warm up 0.34 0.55 00:03:08 09:13 05:42 0
                            27/05 Easy 8km 5.06 8.14 00:40:04 07:55 04:55 9
                            27/05 Strides 0.74 1.19 00:05:24 07:18 04:32 0
                            28/05 Warm up 0.34 0.54 00:03:10 09:19 05:52 0
                            28/05 22km incl. 4km @ MP 13.74 22.11 01:48:06 07:52 04:53 22
                            29/05 Recovery 5.54 8.92 00:47:25 08:34 05:19 11

                            Total distance: 81.97km

                            Net Downhill PB Southern Lakes Half Marathon 2022 1:27:32, Flat Course PB Christchurch 2016 1:29.25

                            Recent Races:   Southern Lakes Half Marathon 1:27:32 May 7, 2022, Motorway 10km 40:49 February 27, 2022, Selwyn Running Festival Half-Marathon 1:29:32  November 7, 2021

                            Race plan:  Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

                            JamesD


                            JamesD

                              I guess I’m making progress, as I seem to be able to go slightly longer each run before my hamstrings get sore, & my volume is back to a decent level.  Frustrated that it’s taking so long, though, and I’m not yet confident even about strides, let alone tempo.

                               

                              This morning an out-of-town organizer put on a new local half & full marathon that seemed to be an (unauthorized and slightly shady) imitation of my favorite local half/full that ended in 2019.  If my hamstrings were doing better & I had gotten in a few tempos, I would’ve been tempted to jump in, as the weather wasn’t too bad for this time of year - around 70/21 with a TDP only around 130.  

                               

                              For those of you (in the U.S., I guess - sorry, Mark) who like the Endorphin Speed 2, Fleet Feet’s website has them on sale for $96, down from $160.  I only have about 20 miles on the Turbo 2s I race in, so I can’t really justify buying another pair just for races.

                               

                              Sun - off

                              Mon - 8.3 miles in park @ 8:24

                              Tues - 7.3 miles very slow TM (84 minutes) + 0:40 walk breaks/6:00

                              Weds - 8.8 in park @ 8:32, light rain 

                              Thurs - 21 minutes swimming

                              Fri -  9.3 in park @ 8:20 

                              Sat - 7.4 very slow TM  (86 minutes) + 0:40 breaks/6 minutes

                               

                              Total - 41.1 miles, YTD Average: 37.8 mpw



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

                              2022 Goals: Get/stay healthy; run consistently; Half<1:30; PR or 80% age-grade at one distance

                                James you get some sweet shoe deals over there.

                                 

                                Mark those Endorphin Speeds sound awesome. I must try them sometime.

                                 

                                Watson nice to see you building up.

                                 

                                Steve nice week. Wellington should be fun with no time goal.

                                 

                                Kiwis I see Jono from Jono and Ben did a marathon around the top outside of the sky tower yesterday in about 6 hours. Good effort !

                                Also Sam Tanner ran 3.34 to win the Prefontaine 1500m.

                                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 "