The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 444 times)

    Zeb long legs you say, I will take that as a compliment!

    55+ PBs 5k 18:36 June 3rd TT

    " If you don't use it you lose it,  but if you use it, it wears out.

    Somewhere in between is about right "      

     

    flavio80


    Intl. correspondent

      Beautiful legs Piwi, and nice shorts!

      PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021

      Up next: no idea

      Tool to generate Strava weekly

      CommanderKeen


      Cobra Commander Keen

        James - Thanks for you help in combing through the thread for everyone's races.

         

        Mark - Thanks to you as well. If you'd add the races in my sig line (Toyota Music Factory Half - Nov. 13,
        Edmond Turkey Trot - Nov. 24,CIM - Dec. 4) when you have time I'd appreciate it. No specific goals for these as yet.

        5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22

         

        Upcoming Races:

         

         

        Fredford66


        Waltons ThreadLord

          We're at the hotel in Cape May. We just got back from a stroll on the beach where just walking into the wind was a noticeable effort. If that wind doesn't die down a bit overnight, I'm going to have some very inconsistent splits tomorrow. :-)

          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: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27

           

          Marky_Mark_17


            James - Thanks for you help in combing through the thread for everyone's races.

             

            Mark - Thanks to you as well. If you'd add the races in my sig line (Toyota Music Factory Half - Nov. 13,
            Edmond Turkey Trot - Nov. 24,CIM - Dec. 4) when you have time I'd appreciate it. No specific goals for these as yet.

             

            Done!

             

            Good luck out there tomorrow Fred.

             

            It's Auckland Marathon tomorrow which is pretty much the biggest race in the country.  Despite having good weather most of the last two weeks it looks like it's going to be humid and wet for the race.  I'm not running with Nelson HM next weekend, but given we've had some great running weather for most of the last 2 weeks I'm sure there will be a few slightly annoyed people out there.

             

            On the bright side, the long range forecast for Nelson next weekend is looking pretty good.

            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: Maraetai HM, 10 Mar, DNF

            Up next: Waterfront HM, 7 Apr

            "CONSISTENCY IS KING"

              Had a cold and disappeared again… sorry guys I didn’t find the time to come back

               

              had a couple of bad weeks again with 10-15 miles done . Had a nice session on 400 , 8 reps but nothing else exciting. I’m struggling it’s hard to get my bud back together , but I’ll keep trying … winter will be slow build up of miles then some intensity and hopefully I’ll be able to race again …

               

              Have a great weekend everyone

              PRs since re-started in 2013:

              5km: 19:43 (Belfast park run Sep-16) | 10km: 40:16 (Belfast Lagan side 10K Sep-18) 

              HM: 1:30:09 (Belfast city Half Marathon, September-18) | FM: 3:25:05 (official chip time Belfast city Marathon, May-19, marathon was 0.3/4 longer, original time 3:27:20 for 26.5/6...)

               

              Upcoming races:  

              ???

              Fredford66


              Waltons ThreadLord

                Things went pretty well today (the wind did die down a bit and much of the course was sheltered from said wind).  I ran a 1:53:44, which was better than the 1:55 I was hoping for.  I managed to keep a steady pace with splits of:  8:46, :41, :44, :46, :38, :45, :45, :37, :41, :43, :51, :50, and 8:30.  Shortly after the race, two different people came up to me and said they used me as a target/pacer to help them keep their pace throughout the second half of the race and thanked me for helping them, which I found oddly flattering.

                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: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27

                 

                  Fred nice result. Perhaps they were using you as a target because of your shorts 

                   

                  Zeb those Flamingo shorts look like underwear to me 

                   

                  Mark we have strong northerlies here and I'm guessing you have the same which will be bad for the marathon?

                   

                  You guys will be proud I did an event yesterday....a surf competition .  There was only 3 of us in the over 50 so we had a straight 20 min final heat. You are judged on your best 2 waves out of 10 added together.  I managed to get the win with 2 early waves but the conditions were very messy with 15 knot onshore winds.

                  55+ PBs 5k 18:36 June 3rd TT

                  " 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


                     

                    Mark we have strong northerlies here and I'm guessing you have the same which will be bad for the marathon?

                     

                     

                    Actually pretty much no wind this morning.  Lots of rain but mostly not too heavy so conditions wouldn't have been too bad for the race itself.  Not much fun afterwards though.

                    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: Maraetai HM, 10 Mar, DNF

                    Up next: Waterfront HM, 7 Apr

                    "CONSISTENCY IS KING"

                    JamesD


                    JamesD

                      Fred - Nice job on your half.  If you can PR in your Turkey Trot 5-miler, you’ll have PRs from this year at all five distances in your signature line.  Even if you don’t, you’ll still have set all five in less than 12 months, but doing it in one calendar year would be even more impressive.

                       

                      I’m still getting ready for one of the two Nov. 19 halfs scheduled in town, though neither has posted a course map yet.  On Monday I did a four-mile tempo for the first time this year, and on Friday I ran 13 for the second time since April, but also the second time in eight days.  The tempo was slower than I had hoped for, & my legs were tired after Friday.  Wednesday’s run was fine, though.

                       

                      Sun - 25 minutes swimming

                      Mon - 7.8 miles in park including 4.1 @ 7:06/mile

                      Tues - 6.2 miles very slow treadmill (75 minutes) + 0:40 walk breaks/6 mins

                      Weds - 7 in park @ 8:27

                      Thurs - 34 minutes swimming

                      Fri - 13.2 in park @ 8:38

                      Sat - 6.3 very slow treadmill (75 minutes) + 0:40 walk breaks/6 mins

                       

                      Total - 40.5 miles

                      YTD Average - 35.5 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

                      Marky_Mark_17


                        Piwi - congrats on the W!!

                         

                        Me - work is in the bag now with Nelson HM next weekend.  Considering I only really had 5 decent weeks of training I feel like I've absolutely made the most of it.  Went from feeling like garbage and very out of shape to something like reasonable form.  Probably a good reminder that I was pretty overtrained around Aug/Sept... I feel better off 5 weeks of training than I think I've felt since Omaha HM in March.  No big goals for next weekend, just hoping for good weather and I'll go out there and enjoy it.

                         

                        Weekly for period: From: 24/10/2022 To 30/10/2022

                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in m
                        24/10 That run where it normally rains on Labour Weekend 5.14 8.28 00:37:52 07:22 04:34 49
                        25/10 That run where there were so many runners out, it's obviously Auckland Marathon week 8.15 13.11 00:53:21 06:33 04:04 32
                        26/10 That run where all that time and money and roadworks was for a 700m cycleway?! 10.07 16.20 01:00:51 06:03 03:45 40
                        27/10 That run with home almost done well 10.57 17.01 01:13:45 06:59 04:20 28
                        29/10 That run with the most sweat in quite some time 8.11 13.05 00:48:06 05:56 03:41 81
                        30/10 That run where who among us can deny, we love a good fire?! 🔥 15.54 25.01 01:47:39 06:56 04:18 258

                        Total distance: 92.66km (57.59 imperial biscuit crumbs)

                        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: Maraetai HM, 10 Mar, DNF

                        Up next: Waterfront HM, 7 Apr

                        "CONSISTENCY IS KING"

                        watsonc123


                          Fred - nice race.

                           

                          Mark - nice week.  It's good you're feeling good.  It's probably good to remember what you (over) did during August and September, so you can cross reference in your training to make sure it does not happen again.

                           

                          My week was good.  Four runs as planned, during my strength & speed cycle, second week back post the break post marathon.  I changed the plan slightly and did park run instead.  Very heavy rain so was saturated before I got there (4km run from home) plus the course is not the quickest when wet as ~1.2km is on dirt trail which had lots of puddles on Saturday.  My aim was to start hard and then minimize the fade.  One minute in it was clear I was still quite tired from Thursday weights (especially glute med).  I faded quite a bit, but managed 9s quicker than the week before.  It was definitely a slower course effectively than last week.

                           

                          Weekly for period: From: 24/10/2022 To 30/10/2022

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          25/10 Evening Run 3.25 5.23 00:31:05 09:34 05:57 7
                          26/10 Afternoon Run - Billat 30-30 Intervals * 11 4.85 7.80 00:41:01 08:27 05:16 14
                          29/10 Warm Up 2.49 4.01 00:22:59 09:14 05:44 3
                          29/10 Trentham Park Run 5km 21:30 3.09 4.97 00:21:31 06:58 04:20 10
                          29/10 Cool Down 2.45 3.94 00:25:07 10:15 06:22 15
                          30/10 Morning Run 8.36 13.45 01:27:56 10:31 06:32 77

                          Total distance: 39.41km

                          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

                          Marky_Mark_17


                            Mark - nice week.  It's good you're feeling good.  It's probably good to remember what you (over) did during August and September, so you can cross reference in your training to make sure it does not happen again.

                             

                             

                             

                            Yeah I did figure this out a month or so back.  The main thing was just too many big weeks in a row.  I looked at my training history and across late June to early August I averaged 98km over an 8 week period.  I did have the odd down week in there but clearly it wasn't down enough.  When I looked at training coming up to races where I performed really well, they were consistently around 85-90km/week with maybe 1-2 big weeks at 100km or so.

                             

                            Anyways nice job on parkrun.  If it was anywhere near as wet as it was here that would've been tough work.

                            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: Maraetai HM, 10 Mar, DNF

                            Up next: Waterfront HM, 7 Apr

                            "CONSISTENCY IS KING"

                            SteveChCh


                            Hot Weather Complainer

                              Mark - I remember raising my eyebrows at the miles you were logging, especially given the speed.  Your average over that period was higher than mine and I was close to my peak marathon mileage.  It's all still in the bank though and now you're more rested for racing season.

                               

                              I heard it absolutely hosed down for the Auckland marathon but potentially only for the slower runners?

                               

                              Fred - That's another really solid result.  I'd be interested to see how much more you can take off that PR in a target race that you're properly tapered for.

                               

                              watson - I like your nice sensible approach.  That Park Run sounds tough but sometimes conditions like that can be strangely fun, although usually better in a training run.

                               

                              piwi - Just adding to your status even more with that win!

                               

                              James - How weird that you still don't have a race map.

                               

                              me - I completed my 4 week marathon recovery this week - the plan was 3-4 weeks depending how it went, and obviously we went with 4 since it was a disaster.  My 4 weeks post race have been:

                               

                              25, 41, 56, 65 (Kms)

                              16, 26, 35, 41 (Miles)

                               

                              I've felt a few minor niggles in my left quad, hammy and calf in the last couple of weeks but nothing major.  I'll head into 2 slightly bigger weeks with some workouts before heading into Queenstown.  Nothing too strenuous though, I'm just looking for sub 1:35 on a course that isn't fast and has nailed me before - my best time there is 1:35.11 which was a big positive split (on track for 1:30 at halfway).  I'm much fitter now but not trained for a trail half so if I go out at 1:35 pace I should have a much more enjoyable race and may even be able to lift it a bit towards the end.

                               

                              Weekly for period: From: 24/10/2022 To 30/10/2022

                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in m
                              24/10 Warm up 0.33 0.53 00:03:19 10:03 06:15 0
                              24/10 Easy pace at the Waterfront 7.56 12.16 01:03:18 08:22 05:12 16
                              26/10 Warm up 0.33 0.53 00:03:15 09:51 06:08 0
                              26/10 Easy pace 7.54 12.13 01:02:23 08:16 05:09 18
                              27/10 Recovery 5.53 8.89 00:51:17 09:16 05:46 11
                              28/10 Warm up 0.34 0.55 00:03:26 10:06 06:15 0
                              28/10 Easy pace 5.03 8.09 00:42:11 08:23 05:13 9
                              29/10 Warm up 0.34 0.54 00:03:30 10:18 06:29 0
                              29/10 Easy pace 8.74 14.06 01:13:06 08:22 05:12 19
                              30/10 Akaroa Recovery 4.98 8.02 00:47:07 09:28 05:52 38

                               

                              Total distance: 65.51km (40.72mi)

                              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

                              Selwyn Marathon June 2, 2024

                              Dunedin Half Marathon September 15, 2024

                              Fredford66


                              Waltons ThreadLord

                                Steve - Thank you.  My next target HM will be in April.  I hope the issues you mentioned are minor and go away in the next three weeks.

                                 

                                Mark - Good to hear your training is going well; I hope the upcoming half goes well for you.

                                 

                                Watson - Thanks.  Glad you had a good week.  Nice park run.

                                 

                                James - Yes, it is getting tempting to go for a personal "calendar year grand slam" for my PRs at the 5-miler next month.  I've never trained specifically for that distance - maybe now is the time.  How are you going to pick between the two halves?  See which one posts a map first?  Nice weekly miles.

                                 

                                Piwi - Thanks.  No, just plain black shorts for yesterday's race.   Congratulations on the surfing win.

                                 

                                I took a look back at my first half, and then decided to look at my best half time each year since then.  I feel pretty good about the results I've been able to achieve since that first half.  I think the progress is a result of a number of things happening over time.  First, running more, then learning more about running and how to train better, then adding different kinds of workouts to my routines.  Also, finding online groups, like this one, has helped me get more ideas, not to mention feedback and encouragement.  Finding a running partner has helped a lot too.  Lastly, just running more halves has helped my understand the distance and learn how to run it.  I recall when I first broke 2 hours; I never thought 1:50 was in reach and now I've done better than that.

                                 

                                Date Time Age Grade
                                Oct-2015 2:04:02 52.28%
                                Oct-2016 2:02:58 53.19%
                                Oct-2017 2:01:52 54.14%
                                Sep-2018 1:59:58 55.43%
                                Oct-2019 1:56:33 57.63%
                                Nov-2020 1:54:19 59.32%
                                Nov-2021 1:52:38 60.83%
                                Oct-2022 1:48:32 63.57%
                                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: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27