Forums >Racing>The Waltons aka Advanced Half Marathon Training Thread - 2022 edition
Waltons ThreadLord
I ran a double today. 6 easy and 6 moderate. I needed a 12-mile day some time this weekend and the humidity was good today (vs. what it will be tomorrow and Sunday), so I decided to just get it done.
The weekend will be a bit busy. First a 4-mile race in Central Park with my RP, though we've both agreed to run it less than full out. The race is part of our 9+1 qualification for the 2023 NY Marathon, so it's more checking a box than a test of speed or fitness. Sunday I have a training run and am then going with the family to see the new Natalie Portman movie. Then Monday is a 5k race that I will be running at full effort since my son and nephew are running it also (assuming thunderstorms don't cancel the race). I can't beat either of them, but I can try not to let them beat me by too much.
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: Clinton Country Run 15k, 4/27; Running is Back 10k, 5/12
Hi everyone
you are all still kicking ass it’s amazing; truly great. Particularly Corey wow you got fast, and Piwi super consistent. Mark is still the king. Flav going strong (hope the fires can be controlled in PT).
And of course the Western states champ Scott posting funny pics & titles besides great workouts. And Commander’s animal count continuing plus Dark’s pool running of course! Almost nothing has changed. For me: I took a 14 month break due to an injury that I feel is now under control. Will come and check in from time to time.
Just listened to a podcast with Nienke Brinkman. Saw her running along the lake here the other day. She is this super bright student, who played competitive field hockey and transitioned to running three years ago and is now kicking ass in trail running. Reminded me of Mark. There is something to field hockey - she says it’s about having quick feet. Anyways won’t spam any longer. Hope everyone is doing well!
Best,
MJ
HM: 1:47 (9/20) I FM: 3:53:11 (9/23)
2024 Goals: run a FM & HM + stay healthy!
Fred good call on the 5ks. Should be fun and try and keep the gap close to your son and nephew
Mick welcome back. I see you're back on strava. I might have to change beer brands again incase you scold me for drinking Heineken
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 "
Piwi They call it Horse Piss in Europe no offense 😀
i thought you had converted to NZD 27 wine as from your recent tasting….
anyways enjoy the weekend everyone!
Mick - great to see you around!
Fred - I thought the new Thor movie was the new Natalie Portman movie haha.
Me - another big week in the bag... biggest in almost 2 years. After surviving the weather on Tuesday, couple of good workouts on Thurs and Saturday in good conditions. It was surprisingly cold this morning for my long run and my hands were pretty cold even with gloves on. For some reason it's always colder out in Whenuapai but it was worth it to cruise past the airbase and see a C-17 Globemaster visiting from Australia which is approximately the size of NZ's entire air force put together.
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: Waterfront HM, 7 Apr, 1:15:48
Up next: Runway5, 4 May
"CONSISTENCY IS KING"
Mick - Hi, I'm Frederick. I joined while you were away, mostly because the thread no longer had a time limit associated with it.
Piwi - I ran the 4-miler at a moderate effort, which was slowed by the hills and humidity. Looking at a dew point of 74º (23C) for the 5k tomorrow, if it doesn't get cancelled by thunderstorms. Should be interesting.
Mark - Nice job on the big week. You're right about the movie - it's just a joke going around my house for some reason.
I ran 43.7 miles this week, but my big story is I hit 100 miles for the month and that extends my streak of consecutive 100-mile (minimum) months to 6 years now.
Italy Run
Mother of Cats
Looking at a dew point of 74º (23C) for the 5k tomorrow, if it doesn't get cancelled by thunderstorms.
I ran a 5K parkrun at that dew point on Saturday. It sucked. Which I guess is another way of saying that it was interesting..... Good luck if you get the opportunity to run it.
MJ - good to see you posting again!
Marky_Mark - I commented on the other thread, but solid week.
Zebano- any news from the doctor?
***
My week:
52 miles running, 3 hours pool-running, and 1500 yards swimming.
M: 90 minutes pool-running and streaming yoga.T: 11 miles, including 1600, 5x800, 2x200 in 6:50, 3:17, 3:17, 3:16, 3:14, 3:14, 47 and 47. Recoveries were 5:38 after the 1600 and 3:0x-3:3x after the 800s (way too long due to track congestion). Full recovery for the 200s. Followed with leg strengthwork, and 500 yards recovery swimming.W: 8 miles (9:56) and drills/strides.Th: 90 minutes pool-running and upper body weights/core.F: 4 miles (9:44) and drills..Sa: 3.5 mile warm-up, and then 5K race in 22:19. Later ran 6 miles (9:40) plus injury prevention work and 500 yards recovery swimming.Su: 16.5 miles (9:44), mostly easy but with a fartlek of 1 minute on, 8 minutes off in the middle (no specific pace or effort target for the on segments - just treated them as extended strides). Followed with 500 yards recovery swimming.
Attempted a 5K parkrun on Saturday. I went out conservatively but still blew up (it was fairly warm and sticky, and I underestimated how conservative I needed to be). Race report is here. Splits were 6:57; 7:11; 7:22; 47. The good news was that my gait was not much of an issue in the race. I just ran slowly and paced poorly.
I should note that it was 83 degrees F (28 C) with a kiwi point of 74 F (23 C) and bright sunshine. I note this because a) this is the weather whining thread and b) I want to give James an opportunity to post and point out that those are PR conditions for him
I'm now 12 weeks out from the Chicago Marathon. I'm still not sure whether I'm doing it, but I did bump up my long run to 16 miles to keep the option open.
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.
Mark - nice week. You have had quite a few big weeks in a row.
Darkwave - well done on the race. One of the most uncomfortable races I have ever had was a hot 5km. I didn't, but I seriously thought of work at just before the 4km mark.
Mick - welcome back.
My week was light. I've had five good weeks in a row (~6 hours of running each week) with a couple of races (incl. a hard trail race). And I'd not really recovered enough, so I got over-tired with bad sleep. So last week I really cut back and had three days off before the x-country race. This week will also be very light.X-country was very painful. Most painful race I've had for a while. It's 5 laps, first laps went well, second lap was a bit slower. Third and fourth laps were slow with a lot of asthma inhaler puffs. Oddly I felt much better lap 5 and race a pretty good lap. I ran 43:51 on the "10" km race. Although it was at most 9.5km, possibly shorter, depending on who's GPS to trust.
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
If anyone has any tips on getting stuck spikes out of x-country / track shoes, then let me know. I replaced my spikes before the race, as they'd been quite worn (really should have done this months ago), but one of the spikes is stuck in, so it's not coming out.There's no more x-country this year, so I have a while to look into it. Options are:
1. Just deal with having one blunt shortened spike.
2. Replace the shoes (otherwise, they're fine).
3. Retry getting it out. I might need to try drilling on the spike to break it out, but this risks breaking the shoe, which would mean option 2 is the only option.
If anyone has any tips on getting stuck spikes out of x-country / track shoes, then let me know. I replaced my spikes before the race, as they'd been quite worn (really should have done this months ago), but one of the spikes is stuck in, so it's not coming out.There's no more x-country this year, so I have a while to look into it. Options are: 1. Just deal with having one blunt shortened spike. 2. Replace the shoes (otherwise, they're fine). 3. Retry getting it out. I might need to try drilling on the spike to break it out, but this risks breaking the shoe, which would mean option 2 is the only option.
I have NEVER worn spikes or dealt with this issue. However, I have dealt with a similar issue with horse shoes (where you also screw different studs into the horse shoe to give traction in different circumstances). In that situation, we used to spray lubricant around the stud, let it soak for 20 seconds, and then work at it with the wrench.
(anyone who has worn spikes and thinks the above is an awful idea - please shoot this one down)
I have NEVER worn spikes or dealt with this issue. However, I have dealt with a similar issue with horse shoes (where you also screw different studs into the horse shoe to give traction in different circumstances). In that situation, we used to spray lubricant around the stud, let it soak for 20 seconds, and then work at it with the wrench. (anyone who has worn spikes and thinks the above is an awful idea - please shoot this one down)
Makes sense to me. I'd say try and get them cold (since metal expands when warm), add some lubricant and hopefully that does it.
Watson, Hashiritai - the course for National Road Champs is up.
Couple thoughts:
1. Looks fast. No hills, a few 90 degree corners. Nice long straight along the bottom of the course.
2. 8 laps is a lot.
That course will be quick.
Cobra Commander Keen
Hashiritai & Watson - Congrats to both of you on the race. I'd love to have a XC race locally, but those are non-existant for those outside of HS or uni meets.
Mick - Welcome back! I'm glad that injury is under control now.
Mark - Nice week. I'd like to see a globemaster at some point, but unfortunately there aren't any posted anywhere near me.
DWave - Good week. Sorry about the race blowing up (those are TERRIBLE conditions!), but glad that your gait didn't really cause a big issue.
During runs with enough daylight to see, I verified the pasture behind my house is going to be used for the HS XC course this fall. At least I can't think of any other reason why there would be a path exactly the width of a lawn mower cutting a winding course through a pasture that's typically used for cows.
Pretty darn good week for me, especially the big Wednesday workout.One odd thing that cropped up Monday evening is a bit of a breathing issue. It feels like I'm having a bit of an asthma attack, but at worst that I'm only getting 80-85% of a breath, though sometimes more like 90-95%. Asthma medication (steroid inhaler borrowed from DD1) does exactly nothing for it and there's nothing in my diet that should lead to such an issue. I'm wondering if it might somehow be due to a misalignment in my back as the other day I was foam rolling my back and after my back popped just a bit I found it more difficult to breathe. No pain and it's not enough to really interfere with running, but certainly something I'd like to try finding a fix for soon.
In other news, I think I'm going to try racing a 5k in about a month.
5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22
Upcoming Races:
OKC Memorial 5k - April 27
Bun Run 5k - May 4
Keen - it's not uncommon to get diaphragm issues that could be the cause of that. Some quite good videos online as to how you can loosen it up yourself. The Globemaster was huge. It was parked next to the 2 RNZAF 757's and I'm not kidding when I say it looked almost as big as the two of them combined.
Fred - nice week and well done on that monthly streak!
Darkwave - at least in a 5k, the suffering doesn't last that long.
Watson - a down week every now and then is a good thing. I will likely have one next week. Weird on the asthma issues in the race though.