Advanced Half Marathon Training Thread - 2022 edition (Read 298 times)

Marky_Mark_17


     

    Mark - I figured the weather must have been slightly better, a distinct dropping off of the complaining lately!

     

    Either it's better or I've just gotten used to it.

     

    It was admittedly warm enough this morning to prompt me to think once again that the Auckland Marathon organisers really aren't setting themselves up for a great day next Sunday, assuming it goes ahead.  Today, it was around 20C and 90% humidity at 7am.  Bearing in mind the full starts at 6am, there will still be plenty of experienced runners out there at 10am and a lot more inexperienced ones.  By that time there's nowhere to hide even if overnight temps are below average.  There's a chance it could be worse than that too, I vividly remember Orewa Half in early Feb 2018 which was 23C and 99% humidity at race start.  Unfortunately I think it's going to be a very busy day for the ambulances with less experienced runners copping summer heat at the tail end of a marathon and I'm a little worried that's what the media will jump on.

     

    This is the same media that never wrote a single thing about any running event in Auckland other than Auckland Marathon or Round the Bays, until someone copped some sort of heat illness at Omaha in 2017 and had to leave in an ambulance (despite a generous number of water stops and multiple reminders from the race organisers to stay hydrated!).

    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, 20 August

    "CONSISTENCY IS KING"

    SteveChCh


    Hot Weather Complainer

      Yep, potential for complete carnage.  Hopefully there's a strong push to remind people about hydrating.  And even pushing for people to forget their goals this time round.  It may work on some of the less experienced runners.  I was worried when Melbourne scheduled for mid-December but they got lucky with a day almost as good as possible for summer.

       

      Of course, it's still 12 days away and after the royal wedding, the red light could happen any time.

      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:  Wellington Half Marathon June 19, 2022 (likely marathon tempo session). Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

      watsonc123


        Melbourne had an incredible day for a December marathon!  It would have been awful on a day that peaks at 40 Celsius.

         

        Auckland will be rough.  If it is warm then ALL runners need to change their goal time.

         

        Wellington round the bays is mid February (max distance is a half) and that has substantially different times depending on the temperature year to year.  And that is February, not January, and is less humid than Auckland.

        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


          Auckland will be rough.  If it is warm then ALL runners need to change their goal time. 

           

          I won't be surprised if this year has the slowest winning time in the past decade (or more).  No international field, summer temperatures and likely humidity.  Unless someone like Daniel Jones pulls something out of the bag, I think the mens winner will be closer to 2:30 than 2:20, and the womens winner probably circa 2:50.  Most of the elites are likely to be more focused on Christchurch in early April.

          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, 20 August

          "CONSISTENCY IS KING"

            I didn't realize the Auckland marathon is on soon. I guess it was rescheduled because of covid.

            That could be a nightmare 😳.  I ran in 28c today and it sucked.

            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


              The last five years of Wellington Round the Bays, men's half winner.  I know that 2018 was hot, and the times show.  And the heat effect is exponential with the distance of the race, so a marathon is much worse.

               

              1:10

              1:16

              1:09

              1:07

              1:08

              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)

              flavio1980


              Intl. correspondent

                DW - Fingers crossed that ART specialist found a path to the solution.

                 

                RP - to be honest I’m not making any plans at the moment. I just want to be able to run 30 miles per week and be healthy. Once I get there I’ll reevaluate.

                That should at least allow me to train for the mile. Seeing as I ran my mile time trial at 5k PR pace, there's quite a bit of fitness to be gained.

                PRs: 1500 4:51 2019 - 5K 17:56 2021 HM 1:21:59 2021

                Up next: Portuguese National Master champs 1500m 2022-06-18

                Tool to generate Strava weekly

                zebano


                  Checking in then I'll get to reading the (huge) backlog. I started my week well, got 25 miles in but RPE was really really high. Took the weekend off and saw a doctor yesterday. I have walking Pnumonia and am on a z-pak. I won't run well but at least those kick in pretty quick and I can get some short runs in this week. Not the start of the year that I wanted but fighting my way through it wasn't working.

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

                  cc4life07


                  Wind is not my friend.

                    Z - Heal up!  Sorry to hear about the pneumonia but I know those Z-packs can kick in quickly!

                    Keen - Great week!  What's the typical mileage like for you?  A week of 57 is still above what I can do comfortably and I consider that pretty solid!

                     

                    Always throws me off catching up on the conversation and see all the heat and humidity talk.  Got in my 45 minutes last night in the 15 degree windchill.  Granted, it's not crazy cold but still cold enough to bundle up a bit.  Not sure if I miss the Summer weather yet though...

                    "Current" PRs

                    5K - 18:00 (4/19)   |   HM - 1:19:28 (4/22)

                    Next Race: A 5K of some sort (Goal: Sub 17:30)

                    zebano


                        My left Achilles has started getting sore near the end of runs too, but using a Strassburg sock helped some.  I’m still feeling strong on my easy/steady park runs, perhaps because of cool weather and some afternoon runs, and I made it to 10 miles on Thursday.

                       



                       

                      Kudos James. You've been a model of consistency despite ongoing issues.

                       

                      Watson couple nice longer runs in there!

                       

                      Fred, congrats on getting another race in with your son. Good job on the solo 5k too! Given all the Kiwi's in this thread you could probably have PRd by running 3.05, Wink

                       

                      Flavio I hope your back is well. Your legs will bounce back quickly.

                       

                      Steve  good week! Lots of nice long intervals. =)

                       

                      DW  Glad the ART is helping. Warning: IME, ART feels great for a few days but wears off really quickly.

                       

                      Oakley what ultra are you training for with that 4 hour run?? yowza! p.s. to you and RP I did a Goggins last year ... and it just wasn't that difficult and I didn't find it very useful (but I also didn't race an ultra so it mostly just set my other running back).

                       

                      RP  50 mile weeks seem short for you now and your easy pace has dropped. What's being a teenager like ? all I get from mine is tons of sarcasm.

                       

                      arunnerd  I see someone is channeling their inner Yogi Berra!!

                       

                      cc4life07  I love that other people plan their runs by time rather than distance. Nice week.

                       

                      Keen Racing is absolutely a Type II fun. That's some really low mileage. Wink

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

                      cc4life07


                      Wind is not my friend.

                        I've always trained by mileage growing up but changed my prospective after I started coaching some.  Telling high schoolers to run 4 miles for practice tends to result in them sprinting to get it done which defeats the purpose of easy runs.  After telling them to run 35 - 40 minutes instead, they tend to be closer to the appropriate pace.  Granted, sometimes there's a little sandbagging but majority of time, it ends up okay.  I also don't feel pressure to hit a distance if my legs are too tired one day.

                         

                         

                        cc4life07  I love that other people plan their runs by time rather than distance. Nice week.

                         

                        "Current" PRs

                        5K - 18:00 (4/19)   |   HM - 1:19:28 (4/22)

                        Next Race: A 5K of some sort (Goal: Sub 17:30)

                        flavio1980


                        Intl. correspondent

                          Checking in then I'll get to reading the (huge) backlog. I started my week well, got 25 miles in but RPE was really really high. Took the weekend off and saw a doctor yesterday. I have walking Pnumonia and am on a z-pak. I won't run well but at least those kick in pretty quick and I can get some short runs in this week. Not the start of the year that I wanted but fighting my way through it wasn't working.

                           

                          Sorry to hear that, I remember you mentioned the sinus symptoms for a few weeks now. I have many of the symptoms of this walking pneumonia since October last year. From time to time I will suddenly become weak, I have those weird chills especially on the evenings, and I have a constant sore throat. I guess it's time to go see a doctor to check up how my lungs are doing.

                          It's likely not that, my sp02 is above 98%, but I might have some sort of condition going on.

                          PRs: 1500 4:51 2019 - 5K 17:56 2021 HM 1:21:59 2021

                          Up next: Portuguese National Master champs 1500m 2022-06-18

                          Tool to generate Strava weekly

                          CommanderKeen


                          Aspiring Hobby Jogger

                            CC4 - I've averaged 68mpw for more than a 2 years now. Once I'm back into the meat of training that'll be 80+mpw.


                            Zebano - Sorry to hear about the pneumonia. Hopefully those antibiotics clear it out of your system quickly. Those things always do tank my running for a couple weeks when I take them. Well, except for those few days last month when I was on a steroid as well...


                            Flavio - Definitely go get those lungs checked on! Good thing you like those super-short, anaerobic efforts. 

                            5k: 18:14 11/21 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

                             

                            Upcoming Races:

                             

                            Wurst Race Half - 10/8

                            CIM - 12/4

                              Flavio is this all related to the covid ?

                               

                              Zeb that sounds nasty. You wouldn't want to get covid on top of that.

                               

                              Cc4 yeah it cycles around and around the weather complaining too hot for us too cold for you guys etc.

                              My winter is mild and the best running season.

                               

                              Tried a 6k tempo today averaged 4.15/km for the fast bit. Got some work to do.

                              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 "      

                               

                              flavio1980


                              Intl. correspondent

                                Keen -  I fully expect you to be running 200 miles per week by next month heh

                                 

                                Piwi - no, I have these symptoms on and off since around October last year. Remember how every time I have cold symptoms I can't just run through it, it's not your typical head cold as it wears me down quite a bit.

                                But then I get better and forget about it for like 3 or 4 months until it starts again.

                                PRs: 1500 4:51 2019 - 5K 17:56 2021 HM 1:21:59 2021

                                Up next: Portuguese National Master champs 1500m 2022-06-18

                                Tool to generate Strava weekly