The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 443 times)

Fredford66


Running Musician

    CC - Congrats on getting your crown back.

     

    Mark - Sand dunes in a race?  That sounds tough indeed.  Good luck & have fun.  I never liked Hokas - every pair I tried has been too high/firm at the back of the arch, causing my foot discomfort.

     

    James - Nice recovery week.  Yeah, too bad about the US team, but they exceeded expectations.  They're really built for 2026.

     

    Darkwave - Good news that the medication is helping.  I'm sure you'll figure out the dosage and timing issues.  Nice week of work.  Hmm, all new shoes?

     

    For the trail run, it occurred to my I have a nephew who's run that course many times and has also run the same 5k road race as me, so I need only ask him his times on the trail.

     

    I usually do track work on Tuesdays, but with a greater than 50% chance of rain forecast for tomorrow morning, I switched to today.  I’d much rather run in 27º (-3C) and clear than 39º (4C) and raining.  The workout was 12 x 400m at a target of 1:52 – 1:54 with 400m recoveries.  I met my RP at 6:00 and we started right up, managing to do almost all of them in 1:52 or 1:53 (the last one was 1:50).  With the runs to/from the track it was 8½ miles for the day – the farthest I’ve run since my halves back in October.  I took a bag with me that included an extra shirt and some other stuff since I was experimenting with what to wear.  In the end, it paid off – putting on a dry shirt as the base layer for the run home, even one had been outside in sub-freezing weather for an hour, was better than running home in a wet shirt.

     

    The heavy frost on the field and the seats gave the scenery a holiday feel.

    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 #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
    zebano


       

      I likely won't do the reverse to get equal mileage on the shoes.  1)  it was only three miles.  2)  once I know the shoes are different, it's almost certain my mind will exaggerate the difference and mess up my run.

       

      Who are you and how did you develop such an even keel?

      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

         

        Who are you and how did you develop such an even keel?

         

        I channel my insanity through my shorts.

        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 #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
        JamesD


        JamesD

          darkwave - Glad the medication is helping.  As fast as you are, it seems like you might need to talk to race directors beforehand if you decide to take it just before the start of races.  I can imagine some of your competitors getting the wrong idea and complaining.

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

          '23 Goals: health; consistency; age-graded PRs; half < 1:30

          zebano


            CC congrats on that status!!

             

            DW glad you're making progress. That 2x5 is a strong effort. Do you have a target marathon?

             

            James  nice consistent, nothing-special weeks are good weeks.

             

            Mark that trail half sounds awesome. I'm with you on Hokas being clunky. I have some cliftons just for easy runs and I'll never buy them again.

             

             

            Speaking of trail halves, my 20k was just terrible (28 mile week). I got two reasonable miles in and my right calf just stopped relaxing during the recovery portion of my stride. Made for an uncomfortable  final 10 miles but a friend in the middle of a taper for a 100 miler slowed down and just coasted in with me so it was nice enough. Turns out that my concerns about the weather were overblown! I've run long enough that I know how to dress for that. I'm taking some time off now and just basically trying to decide how I want to train. Off the top of my head I could:

             

            • I had a nice 5k the other day and I feel like with a good winter I could easily give myself a real shot at a PR which would be amazing.
            • I have a couple sprint & Oly distance tri-s in May / June next year. Getting some xtraining into my schedule would be good
            • Flavio says I should get back to lifting
            • I'd love to keep doing short doubles and see how the body holds up just above 50mpw which seemed attainable... until the race 
            • 1 workout a week has felt really sustainable (see caveat about the race) but I need to get more regular longruns in. Maybe every other week would work?

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

              Kia ora, everyone.

               

              Apologies for the radio silence - just trying to get back in the groove after a few quiet weeks due to a bout of gastro/food poisoning, my Wedding, and then Honeymoon in Fiji (which was way too hot for anything other than sipping cocktails by the poo)

               

              Shoes - Am I the only one that loves Hokas? I have a pair of Rocket  and Carbon Xs and really enjoy them. I also love my pair of Takumi 7s that I've heard others don't really enjoy, so maybe it's not you it's me...? Smile

               

              CC - Always fun to have a local legend or segment crown battle!

               

               

               

              Weekly for period: From: 11/28/2022 To 12/04/2022

              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in ft
              11/28 Home - There’s no better place! 4.42 7.10 00:40:28 09:09 05:42 161
              11/30 Resistance Training - Using the Nor’ Wester 7.93 12.75 01:04:16 08:06 05:02 39
              11/30 It’s a long road recovering from the Gastro bug! 5.04 8.10 00:47:03 09:20 05:49 673
              12/02 Afternoon Run 11.19 18.01 01:32:10 08:14 05:07 758
              12/03 Post Coffee & Muffin Run - Decadence! 4.74 7.62 00:42:56 09:03 05:38 23
              12/04 Cheering on the 5km Masters Champs & Kilbirnie Xmas Parade 7.49 12.06 01:08:10 09:06 05:39 335
              12/04 Back on it! #RoadtoCHCH2023 6.54 10.53 00:57:09 08:44 05:26 482

              Total distance: 47.35mi (76 units of distance in the other method)

              50+ age-group PBs:  Half Perish 1:28:11 (Sept '22 Off-Road Half) - 10km 37:52 (2022 Local Road Champs); - Track 5km 18:49 (Aug '22); Track Mile 5:32 (2021)

              2023 Goals: Perish Run BQ (3:25) Half Perish Sub 1:25 - Road/Track 10km Sub 37:00 - 5km Sub 18:00

              2022 Races: That's it. Merry Xmas to one and all!

               

              zebano


                Hokas are terrible. Congrats on finding someone who puts up with you and all your running!

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

                  Hokas are terrible. Congrats on finding someone who puts up with you and all your running!

                   

                  It certainly is a miracle! Although I do work hard to make sure that the family isn't impacted too much by my running.

                  50+ age-group PBs:  Half Perish 1:28:11 (Sept '22 Off-Road Half) - 10km 37:52 (2022 Local Road Champs); - Track 5km 18:49 (Aug '22); Track Mile 5:32 (2021)

                  2023 Goals: Perish Run BQ (3:25) Half Perish Sub 1:25 - Road/Track 10km Sub 37:00 - 5km Sub 18:00

                  2022 Races: That's it. Merry Xmas to one and all!

                   

                  Fredford66


                  Running Musician

                    Hash - Congratulations on your nuptials.

                     

                    Zebano - If you keep playing around with the schedule, I'm sure you'll find something that works for you.

                     

                    My first HM pace workout of the training cycle was today.  6 miles with 3 at HM pace.  It didn't go so well.  Part of it was slick streets and a headwind, but a good part was me.  I certainly felt like I was working hard, but my average HM pace of 8:25 was well above the goal I'd set and above the pace I trained (and raced) at earlier in the fall.  I need to get back into HM shape and that also means losing the pounds I've put on since the end of October.  I'm not going to let one workout drag me down, though, as I know from experience that bad days happen.

                    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 #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
                    Marky_Mark_17


                      Well unfortunately I seem to have come down with something, probably no big surprise given how nuts work was for a couple of weeks.  Thought it might be Covid which has claimed a couple of my team earlier this week but so far seems like a run of the mill cold.  Unless I make a miraculous recovery in the next 24 hours I won't be racing tomorrow.  Bit disappointing I was quite excited to test myself on a challenging trail course but that's life I guess.

                      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: Clevedon Country Half Marathon, 5 Feb, 1:17:50, 1st overall

                      Up next: Waterfront Half Marathon, 2 Apr

                      "CONSISTENCY IS KING"

                      Fredford66


                      Running Musician

                        Mark - Sorry to hear you may miss the race.  Hope you feel better soon.

                        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 #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
                        SteveChCh


                        Hot Weather Complainer

                          Mark - That sucks, hope it disappears, I was looking forward to seeing how this went for you.

                           

                          Hash - Congrats!  Looking forward to having a beer in Christchurch after you go well under 3 hours.

                           

                          Fred - I wouldn't be too worried about that workout, very early days.

                          5km: 18:53 12/22 │ 10km: 40:49 2/22 │ HM: 1:27:32* 5/22 │ M: 3:35:02 10/22

                          *Net Downhill.  Flat course PR:  1:29:25 6/16

                          Upcoming Races:

                          Motorway Half Marathon February 26, 2023, City to Surf 12km March 19, 2023, Christchurch Marathon April 16, 2023

                          zebano


                            That's a shame Mark. There's a lot of crud going around right now.

                             

                            Fred - It's just one workout, you'll be back in shape in no time!

                             

                             

                            I've done 2 runs now and my calf seems fine so I'm pretty happy about that.

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

                            Marky_Mark_17


                              Thanks all.  Odds were it was Covid given that'd been going around the office but I'm still testing negative so who knows.  The symptoms for Covid right now if you're vaccinated are near-indistinguishable from a head cold anyways apparently (sore throat, sniffly nose, cough, headache...).  Either way, not a good idea to run today.  Have given myself a few days off and will reassess Monday.  I was getting back into a good place fitness-wise so no point overdoing it now.

                              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: Clevedon Country Half Marathon, 5 Feb, 1:17:50, 1st overall

                              Up next: Waterfront Half Marathon, 2 Apr

                              "CONSISTENCY IS KING"

                              Marky_Mark_17


                                Not posting my week as it ended up at a miserable 29km.  However, it appears my decision to not run while I was feeling sick may have been the right one.  Perked up quite a bit this afternoon so back into it next week.

                                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: Clevedon Country Half Marathon, 5 Feb, 1:17:50, 1st overall

                                Up next: Waterfront Half Marathon, 2 Apr

                                "CONSISTENCY IS KING"