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

SteveChCh


Hot Weather Complainer

    Hash - After watson put the idea in my head (or actually, gave me permission to consider it), I'm highly leaning towards running it too.  I won't make a final decision until I see my coach tomorrow night, and after perhaps a few more weeks reflection.  It will be good to have another forum encounter post-race - even if I don't do the full, I'll do the half.  Even though Christchurch is biggish by NZ standards, I'm liking the idea of something a bit more low key (but not so small it's basically a solo run).

    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

      My Week: The glut of racing is pretty much over for the year - there will just be the odd 1500m-5000m from now till Xmas (the exception being a Half Perish in early Dec)

       

       

      Weekly for period: From: 10/10/2022 To 16/10/2022

      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in m
      10/10 Gentle 5km Recovery 3.11 5.01 00:31:21 10:05 06:15 135
      11/10 Tues Track Session 6.41 10.32 01:07:31 10:32 06:33 140
      13/10 Start of the road to Christchurch 2023?? 6.27 10.09 00:55:55 08:55 05:33 206
      15/10 Morning Run 1.27 2.04 00:12:32 09:52 06:09 52
      15/10 Morn Track Session 6 x 1km 5.32 8.56 00:43:06 08:06 05:02 0
      15/10 Sat Arvo Mileage Boost 3.95 6.35 00:36:36 09:16 05:46 148
      16/10 Marathon Training with da Boys 10.88 17.51 01:18:34 07:13 04:29 15
      16/10 Evening Run 0.79 1.27 00:07:06 08:59 05:35 0
      16/10 Nathan Tse Benefit Run 😂 5.94 9.56 00:38:38 06:30 04:02 0
      16/10 Evening Run 0.63 1.01 00:06:36 10:29 06:32 4

      Total distance: 71.72km (44.58 Imperial Soda Pop Pull Tabs)

      50+ age-group PBs:  Half Perish 1:24:24 (June '23 Road Race) - 10km 37:52 (2022 Local Road Champs) - Track 5km 18:49 (Aug '22) - Perish Run 3:17:42

      2024 Goals: Boston Perish Run Sub 3:15 - Road/Track 10km Sub 37:30 - 5km Sub 18:20

       

       

      watsonc123


        Re Fred running a half two weeks after another race, I think he should make the call how hard he runs in a day or two before that race.  After the first race, prioritize recovery, and then 5-8 days before the next race do a medium workout to gauge recovery.

        In 2015, I raced a half in 1:28 then another half two weeks later.  Both were moderately hilly in mild conditions.  The second half I paced better but did have residual fatigue from two weeks earlier, ending up doing 1:29.

         

        Chch full is a good race.  Assuming it's still the case in 2023, having the full, half and 10k start at the same time (with the full being two laps of the half course) there ends up being a fairly big race atmosphere at the start.  Plus assuming good weather, it will be quick.

        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


          Re Fred running a half two weeks after another race, I think he should make the call how hard he runs in a day or two before that race.  After the first race, prioritize recovery, and then 5-8 days before the next race do a medium workout to gauge recovery.

          In 2015, I raced a half in 1:28 then another half two weeks later.  Both were moderately hilly in mild conditions.  The second half I paced better but did have residual fatigue from two weeks earlier, ending up doing 1:29.

           

          Chch full is a good race.  Assuming it's still the case in 2023, having the full, half and 10k start at the same time (with the full being two laps of the half course) there ends up being a fairly big race atmosphere at the start.  Plus assuming good weather, it will be quick.

           

          Ah, I didn't realised they'd changed the full back to two laps of the half course.  That's definitely a good thing as two laps is pretty manageable mentally and it will make for better atmosphere and crowd support.  When we ran it in 2019 I think the full started and finished with the half but tacked on another 21km in the middle which could've been fairly lonely running at some points.

          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

            My Week: The glut of racing is pretty much over for the year - there will just be the odd 1500m-5000m from now till Xmas (the exception being a Half Perish in early Dec)

             

            I hope Perish is a noun and not a verb!

            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


              Hashiritai - it always surprises me that there aren't more races in summer in Wellington. It doesn't get as oppressively humid as Auckland or as outright hot as Christchurch.  I haven't decided if I'll do any of the track season here.  Might be a bit of fun 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: Maraetai HM, 10 Mar, DNF

              Up next: Waterfront HM, 7 Apr

              "CONSISTENCY IS KING"

              watsonc123


                The Chch course has changed lots.  I've ran the full in 2015 which was two laps of the half (different course to now), and the half in 2018 and 2019 (course changed both times).  And the course now is different again.  Although not materially so in terms of quickness.

                 

                Summers and definitely getting warmer and much more humid in Wellington.  Were I am (Upper Hutt) is normally around 5C warmer in summer days than Wellington city.  Summers are substantially warmer and vastly more humid than a decade ago.

                 

                Pre-Covid there was the Waterfront 5k series every Tuesday ~5:45pm during daylight savings.  It's been on & off with Covid restrictions, it looks like it might be starting back soon looking at Facebook.  Fast field, and when mild and a southerly wind, a very quick course.  Although it's Wellington Scottish run so Hash from Wellington Harriers might not want to run it!

                 

                Very strangely Wellington City does not have a Park Run, although there is in Porirua, Lower Hutt and Upper Hutt.

                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


                  Summers and definitely getting warmer and much more humid in Wellington.  Were I am (Upper Hutt) is normally around 5C warmer in summer days than Wellington city.  Summers are substantially warmer and vastly more humid than a decade ago.

                   

                   

                  Wow. That is a big difference. Getting closer to upper North Island levels of humid suckage then.  Last summer was probably the worst I can recall for hot, humid conditions... we used to get 3 or 4 days of it at a time but last summer there were multiple two week stretches.  Unfortunately the long-range forecast is suggesting similar for this summer.  In hindsight I'm quite glad I had a crack at the Auckland Half Marathon series a few years back... it would be a lot less fun given the summers we have had the last year or two.  I am mostly retired from summer HMs now but I'm making an exception for the Clevedon HM which is a new race in early Feb.

                  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"

                  zebano


                    Mark - great temp I bet you'll smash the HM.

                     

                    Fred - like others said a few days off after a big race is both nice and won't impact your fitness long term. It can even be good for you. I'm with everyone else that I think your racing plan is nuts but sometimes that's good for the soul. Just make sure you're feeling good that day and accept it if your body says 1:50 (or 50:00) isn't happening.

                     

                    Piwi - your ankles hurt from biking but not your quads?? I'm confused. Regardless glad you're healing up.

                     

                    James - a nice solid week. Not desiring the latest tech can be such a relief mentally. Maybe I'm a bit off as I've always worked in software but keeping up with all the latest stuff is a lot of work.

                     

                    Hash & Steve - good luck w/ the marathon training

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

                    zebano


                      I took a recovery week with 2 whole days off! I didn't mean to do it way but that's what life dealt me. I've given myself a stupid challenge for this week: 20 minute doubles every day except long run day. Naturally this morning came and I did my 20 minute shakeout and it was our first day of sub freezing weather: 23F feels like 15. Oh well, we'll see how I feel at the end of the week.

                       

                      M 4.9 mi easy w/ 4x:10 hill sprints + PT work

                      T 8.4 miles of trail w/ 3.3mi tempo effort across the hills!

                      off

                      Th easy 90 min / 9 miles of trail + PT work

                      4.5 mi w/ 4x:10 hill sprints + PT work

                      Sat off, camping

                      Sun easy 8.

                       

                      34.7 miles.

                       

                      My crosstraining has really dropped off, I want to get the lifting back in particular and I'll bring back cycling and swimming once I'm done with this weeks challenge.

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

                      CommanderKeen


                      Cobra Commander Keen

                        Mark - Excellent workout, glad things are looking promising for the upcoming half.


                        Piwi - Definitely happy that the pain is gone, let's hope it stays that way.


                        Hashiritai - Congrats on the marathon decision. Nice week.


                        Steve - Still ruminating on making Hashiritai's decision for yourself?


                        Zebano - Very nice recovery week! Let me know how you like those little doubles. You're already getting that cold? We aren't supposed to get a freeze (low just below that point) until Wednesday.


                        Finished out my 2nd highest mileage week of all time - missing tying my highest by about .05mi/80m. That's a tad frustrating by itself, but I'll likely have another shot at beating that mark this week.
                        I may jump into a kinda hilly 15k at the end of next week, but we'll see.

                         

                         

                        Weekly for period: From: 10/10/2022 To 10/16/2022

                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in ft
                        10/10 2 rabbits & 1 toad 14.01 22.53 01:54:06 08:09 05:04 686
                        10/10 2 squirrels 5.00 8.05 00:42:50 08:34 05:19 200
                        10/11 1 heron 10.00 16.09 01:31:14 09:07 05:40 371
                        10/12 10x 1k @ 5k effort 16.50 26.55 02:09:12 07:50 04:52 492
                        10/12 3 buzzards 4.15 6.68 00:37:26 09:01 05:36 226
                        10/13 Gloves season has arrived 8.05 12.96 01:12:17 08:59 05:35 276
                        10/14 1 owl & the county sheriff 12.25 19.72 01:44:46 08:33 05:19 594
                        10/14 1 buzzard 5.05 8.13 00:42:55 08:30 05:17 269
                        10/15 3 deer (3 strides), 1 owl, 1 hawk, & 1 MAMIL 21.06 33.88 02:53:42 08:15 05:08 988
                        10/16 Morning Run 6.00 9.66 00:52:05 08:41 05:23 197

                        Total distance: 102.09mi

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

                         

                        Upcoming Races:

                         

                         

                        JamesD


                        JamesD

                          ...Naturally this morning came and I did my 20 minute shakeout and it was our first day of sub freezing weather: 23F feels like 15. Oh well, we'll see how I feel at the end of the week...

                           

                           

                           

                          You and I may have set or come close to a board record for temperature difference between two members' runs in a 24-hour period in the same country.  When I ran late yesterday afternoon, it was 82F/28C.  Since the humidity was low, it felt pleasantly warm.  That's 59F/33C warmer than during your run.

                          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

                          ccoakley


                            Fred, sorry you're having such a big letdown after your PR.  Agreeing with everyone else that racing both seems risky.  Maybe race the 10k and then think of a non-pace goal for the HM?

                             

                            James, not an apple user so I have no advice but good luck figuring something out.  Nice week building back.

                             

                            Piwi, sorry to hear about the injury.  I think this might be the universe telling you you're not ready to retire to hobby jogger status.  You should get better and then pick a race.

                             

                            Hash, very nice week and exciting about a marathon!

                             

                            Watson, that's crazy you've noticed such a severe difference in what really isn't a lot of time.

                             

                            Zebano, the extra recovery day will be good for you.  My biggest opposition to doubles is 2 showers, many a time I have the energy to run but I don't have the energy to change clothes and shower.  Good luck!

                             

                            Keen, wow on that week!

                             

                            I can't remember what I shared on this thread but last year I registered for the Richmond marathon that's coming up in 4 weeks.  I had written running it off and was debating switching to the half or deferring but now I don't know. I've decided I don't care about running the HM to see where I'm at because it's a distance I just don't care about but I am curious about seeing where I'm at for a full and exactly how far off a 3:50 BQ is. So now I'm debating running the full to see where I'm at but running it very conservatively so I don't lose another month of quality running.  I'll do a 2:45 LR Friday and I'm hoping that run will give me some clarity.

                             

                            This week was about 10mi less than I wanted, I missed 2 days of running cause momlife.

                            Weekly for period: From: 10/10/2022 To 10/16/2022

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in ft
                            10/10 Morning Run 5.70 9.18 01:01:46 10:50 06:44 82
                            10/11 8 x 400m 4.90 7.89 00:49:52 10:11 06:19 85
                            10/13 2 x (1 mi @ HMP, 1 mi @ MP) 5.61 9.02 00:54:17 09:41 06:01 108
                            10/14 4 x 2mi @ possible MP? 🤷‍♀️ 15.01 24.16 02:31:24 10:05 06:16 279
                            10/15 Blue ridge corn maze 0.90 1.45 00:28:51 32:03 19:54 82

                            Total distance: 32.13mi

                            5k 24:53 (2020) |10k 52:24 (2021) |HM 1:57:14 (2019) |FM 4:24 (2007) |50k 5:57 (2022)

                             

                             

                            Fredford66


                            Waltons ThreadLord

                              Hey, all.  Thanks for your expressions of concern and advice.  To be clear, I'm considering a 10k this weekend, 2 weeks after my half, depending on how I feel later this week (and depending on the weather forecast).  Based on what I've done in the past, I don't think this is a stretch for me. If I go ahead and race the 10k, then the half the following week is most likely not going to be another PR attempt - I'll run based on how I feel that day.  I never intended my comment on potential plans to turn into a referendum.  I know this group is generally a supportive bunch and I appreciate that.  I'll just take it as it goes.  (In better news, today I had a really good 6-mile run, so I may have broken out of my post-race rut.)

                              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

                               

                              zebano


                                 


                                Zebano - Very nice recovery week! Let me know how you like those little doubles. You're already getting that cold? We aren't supposed to get a freeze (low just below that point) until Wednesday.


                                Finished out my 2nd highest mileage week of all time - missing tying my highest by about .05mi/80m.

                                 

                                .05 miles?? yowza thatwould be frustrating.

                                 

                                I actually love short doubles. I've done them in the past and thrived even when both runs are short (think 35 min AM, 35 min PM) which set me up really really well for 5k-10k racing. My only concern about this is how recently I've been injured. I'm hoping that spreading out the load over multiple sessions helps me survive. Caitlyn is correct that the main issue is showering twice, especially since the park I run at most of the time is shutting off their water for the season. Mostly I just assume that since I'm shoved in the back corner with the servers that I can stink a little at work and no-one will notice.

                                 

                                James and Keen - yeah the cold weather was a it of a nasty surprise, usually this hits right around Halloween or a couple weeks after. I was tent camping Saturday evening and that was no fun at all.

                                 

                                 

                                Catlyn - I hope that marathon works out for you!

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