The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 362 times)

    Corey nice report. What shoes were you wearing?

    Hope covid doesn't mess with your travel plans 

     

    I was wearing NB fuel cell Elites same as in February.  I think it was the first time I had them on since that race in February though.

    yeah I hope my travel plans don't get messed up too .

    PR's

    1m  5:38 (2018)

    5k    19:59 (2019)

    HM  1:33:56 (2018)

    FM  3:23:07 (2018)

    JamesD


    JamesD

      Good RR, Corey.  How were the two courses different?  I thought both were basically meander around Traveller's Rest for a bit, take the Swamp Rabbit trail towards Greenville, loop around Furman, & get back on the trail until you finish near downtown Greenville.

       

      Also, how did your legs handle the net downhill?  I remember my shins hurting much longer than usual after a net downhill 10K a couple of years ago.

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

      2022 Goals: Get/stay healthy; run consistently; Half<1:30; PR or 80% age-grade at one distance

        I had a really good week cracking the 50 mile mark for the first time since January.

        I finally attempted a faster run after losing confidence that I could still run at a faster pace and managed a sub 20 5k portion on Wednesday. I even did a 2nd workout on Saturday with 10 x 400s with nice splits too.

         

        Weekly for period: From: 16/05/2022 To 22/05/2022

        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in m
        16/05 Afternoon Run 6.22 10.01 00:45:45 07:21 04:34 25
        17/05 Afternoon Run 6.22 10.01 00:56:25 09:04 05:38 15
        18/05 Afternoon Run with fitness test 6.84 11.01 00:49:29 07:14 04:30 2
        19/05 Morning Run 4.99 8.02 00:44:04 08:50 05:30 48
        20/05 Morning Run 8.17 13.14 01:07:54 08:19 05:10 4
        21/05 Morning Run with 10x400 6.62 10.65 00:51:20 07:45 04:49 9
        22/05 Long with Philip 12.57 20.22 01:41:33 08:05 05:01 18

        Total distance: 83.08km

        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 "      

         

        Marky_Mark_17


          Piwi - very pleased to hear you are back at it and feeling good!

           

          Corey - burger and fries has actually become my go-to pre-race dinner now.  Possibly not the best option but it has fuelled my last 3 HM PB's!  Good RR, do you know what is causing the toe niggle?  Sounds like a good hit-out and has helped you figure out what you can build on.

           

          Me - had a rough start to the week and felt pretty crap Mon and Tues so took them completely off.  Felt better Wed and decided to attempt a run which turned out to be a bad idea.  However things gradually improved and I was able to attempt a slightly scaled-back track workout Sat and a reasonable LR Sunday.  Still not quite 100% but definitely a lot closer to it than I was last Sunday, hopefully back to something like normal this week.  I'll keep an eye on it though, in hindsight the only down weeks I've had over basically the past 12 months have been before or after races (although based on previous experience and how I felt before getting sick, I'm pretty sure it's not overtraining).

           

          Weekly for period: From: 16/05/2022 To 22/05/2022

          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in m
          18/05 That run where it’s not COVID but it’s not fun either 7.47 12.01 00:52:50 07:04 04:24 30
          19/05 That run where it was better than yesterday 7.60 12.22 00:53:59 07:06 04:25 13
          20/05 That run where it was better than yesterday and the day before 8.19 13.18 00:57:02 06:58 04:20 102
          21/05 That run where it sure got wintery fast 8.81 14.17 00:52:22 05:57 03:42 85
          22/05 That run where a downpour with 1km to go is better than a downpour 1km in 12.57 20.22 01:29:58 07:09 04:27 228

          Total distance: 71.80km

          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, 21 August

          "CONSISTENCY IS KING"

          JamesD


          JamesD

            My left knee swelling finally improved some this week, but my right hamstring took its turn to complain.  I had been more irritated than worried about the swelling, since it usually goes away pretty quickly, but the hamstring is more likely to be serious.  I had hoped to do strides and a short tempo on Sunday, but after a couple of warmup miles I could feel the hamstring and decided to just run a longer warmup, do strides, and skip the tempo.  After a few more miles, I decided the strides wouldn’t be a good idea either, but things didn’t seem to be getting any worse, so I kept going until I reached 11 miles.  Had to stop my treadmill recovery run 12 minutes early the next day, though.  When it was sore Tuesday, I took that day totally off and just swam Wednesday.  Things felt better the rest of the week, but I didn’t go too far and didn’t risk any strides or tempo.  One good sign is that I’m starting to get acclimated to hot weather again.

             

            Sun - 11.1 miles in park @ 8:21, temp 86/30, TDP 144, right hamstring tender

            Mon - 5.2 miles very slow TM (69 minutes) + 0:40 walk breaks/6:00, stopped 12:00 early b/c hamstring

            Tues - unscheduled off day since hamstring sore

            Weds - 21 minutes swimming

            Thurs - 6.7 in park @ 8:28, temp 90/32, TDP 155, hamstring a bit better 

            Fri - 6.7 very slow TM  (78 minutes) + 0:40 breaks/6 minutes, hamstring a bit better

            Sat - 8.3 in park @ 8:33, temp 87/31, TDP 154, hamstring not too bad

             

            Total: 38 miles; YTD Average: 37.6 mpw



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

            2022 Goals: Get/stay healthy; run consistently; Half<1:30; PR or 80% age-grade at one distance

              Darkwave – Our club runs that 10km once a month. It’s usually quite windy and I’ve never run under 40min for the course, so when I saw that the forecast was for no wind, I thought it was now or never!

              Also, thanks for sharing. As a dad of 4 daughters, (1,4,12,16) I appreciate when women share their female secrets. It gives me a deeper understanding of what my girls will or are going through

               

              Mark – I wouldn’t usually run back-to-back races, but sometimes it’s gotta be done to not miss out!

               

              Steve – I think it was you that mentioned recently a somewhat stressful episode with your solicitor. I deal with conveyancing solicitors in my job, and all they ever do is take instructions. They never seem to take any initiative (although that’s just my personal experience, so apologies to any really proactive conveyancing solicitors out there!)

               

              Zeb – Running solo is certainly not conducive to a good Half Perish time! I enjoy having runners ahead of me to hunt down, so not sure what I’d do with no one around me. That 3-2-1k workout was the fastest and most consistent that I’ve run it (we’re on a 6-week rotation of workouts) so was pretty happy with that effort.

               

              Caitlin – Thanks! I’m hoping to get that time down a couple of minutes by the end of the year. Well done on the 20-min tempo – I find them quite hard workouts to do.

               

              Flavio – If I was in Prague, I definitely would’ve have joined you for Rammstein!

               

              Fred – I now know who to come to for any vasectomy-related questions 😊

               

              Watson – Great that you’re back. We’ll follow your Rotorua marathon training with interest!

               

              Corey – Impressive effort at getting up on your alarm at 4am…!!! Cheers for the RR as well.

               

              Piwi – Sub-20 with ease – nice one.

               

              James – Those temperatures look frighteningly warm!

               

              CK – I think you win the prize for the longest run in a straight line…

               

              My week finished with one of my longest runs ever (34km). I’ve been tagging along with a group that are training for a sub-3hr full, and today’s long run was around an iconic Wellington training loop. Being Wellington, it has various hills sprinkled throughout, including a 2.4km incline during the last 4km. So that was fun! (disclaimer: it was the perfect weather for it today)

               

              Weekly for period: From: 16/05/2022 To 22/05/2022

              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in m
              16/05 Easing into the 20th week of the year 6.24 10.04 00:49:01 07:51 04:53 57
              17/05 Tuesday Twilight Track - 1600m x 2, 1200m x 2 6.28 10.10 00:50:16 08:00 04:59 256
              18/05 Easy Progression Wednesday 9.34 15.03 01:15:04 08:02 05:00 12
              19/05 F-45 5.63 9.06 00:45:58 08:10 05:04 135
              21/05 Running Late for the Warm Up! 0.76 1.22 00:07:32 09:55 06:10 8
              21/05 Pyramids - Possibly my least favourite Sat Track workout 6.61 10.64 01:01:29 09:18 05:47 258
              22/05 Iconic Makara Loop - Debut! 21.16 34.04 02:45:27 07:49 04:52 574

              Total distance: 90.14km

              50+ age-group PBs:  Half Perish 1:29:27 (2021 - Solo Effort - Whanganui 3 Bridges) - 10km 38:31 (2021 Wellington Road Champs);  - Track 5km 18:49 (Aug '22); Track Mile 5:32 (2021)

              2022 Goals: Half Perish 3:55 pace - Road/Track 10km 3:45 pace - 5km 3:35 pace

              2022 Races: NZ Road Champs 10km Sept 4th - Southland Half Perish Sept 18 - Southland 10 Miler Oct 9

               

              flavio1980


              Intl. correspondent

                Corey - Hopefully covid does not derail your travel plans

                Thanks for the race report, LOL you got a nut for a neighbour for sure

                 

                Piwi - It’s so nice to see you’re back in form.

                 

                Mark - Still a very decent week, merely a blip on the radar on the long term.

                 

                me - A decent week with 2 workouts. The 200s went rather well, averaging 39s, though I'd have loved to average 36s instead. I'm still a long way from peak speed.

                Then yesterday what was supposed to be a big anaerobic workout turned into an average aerobic workout as I just couldn't hit the paces due to tired legs. I remember from my last 1500m cycle was also like this around the beginning of the training block.

                Speed tends to come rather quickly though, let's see.

                Friday's strength training was excellent. My coach paired deadlifts with wall balls and weighted split squats with weighted pushups. I have no idea how he's so creative and figures out just how much effort I can put on any given day, but he's definitely worth his weight in gold.

                I might progress to something like 4x8 deadlifts with 42kg next week. It's still a long way from my max of 1x3 w 92kg but def. a step in the right direction. Meanwhile I saw my cousin deadlift twice his weight on instagram the other day 😂

                Weekly for period: From: 16/05/2022 To 22/05/2022

                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in m
                17/05 Morning Run 6.22 10.01 00:49:27 07:57 04:56 26
                18/05 10x 200@400 avg 39s 4.71 7.58 00:36:57 07:51 04:52 21
                19/05 Morning Run 6.23 10.02 00:49:17 07:55 04:55 105
                21/05 Plan 4x(800@1500 + 400@800 + 4'E) ended up being an aerobic workout instead 6.09 9.80 00:47:20 07:46 04:50 25
                22/05 Morning Run 3.73 6.01 00:30:24 08:09 05:03 48

                Total distance: 43.42km

                PRs: 1500 4:54.1 2019 - 5K 17:56 2021 HM 1:21:59 2021

                Up next: Corrida do Dragão 10k

                Tool to generate Strava weekly

                darkwave


                Mother of Cats

                  Corey - great race report.  Were the shoes the RC Elite 1 or RC Elite 2 (I find that the two shoes are very different)?   Also, if you can well in the shoe before, I might think that the cause of the issues was the humidity, not the shoes.  OTOH, you obviously know your body best.

                   

                  (and yes, you have crazy neighbors - I hope the sale happens quickly.)

                   

                  Piwi- some very good work there.  I see that you are enjoying the Adios 6.  They are apparently about to release the Adios 7, which appears to be the same as the 6 except they fixed the upper.  If that's the case, I will be picking up a pair of the Adios 7, as the upper was my main complaint.

                   

                  Marky_Mark - I'm sorry that you're still feeling sick, but glad that it's starting to improve.

                   

                  James- I'm sorry that you're dealing with this.  I keep thinking that the knee and the hamstring have to be correlated, and triggering each other.

                   

                  Hashiritai  - I would have definitely taken that opportunity also (to run a wind-free 10K).  And a nice solid long run for you on Sunday!

                   

                  BTW, for the Americans in this group, "conveyancing solicitor" is apparently Kiwi for "real estate settlement attorney."

                   

                  Flavio - seems like you have no trouble getting your speed back, so I expect to see it shortly.   I'm curious - what weight are you hitting for the split squats?  And what are "wall balls"?  Are those the quad exercise where you sit with your back against a ball that is against the wall.

                  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.

                  flavio1980


                  Intl. correspondent

                    what weight are you hitting for the split squats?  And what are "wall balls"?  Are those the quad exercise where you sit with your back against a ball that is against the wall.

                    Split squats 10kg 22lb kettlebell on each hand.

                    It's the wall ball twist, like in this video:

                    https://m.youtube.com/watch?v=RUE2zdByGQo&cbrd=1

                    PRs: 1500 4:54.1 2019 - 5K 17:56 2021 HM 1:21:59 2021

                    Up next: Corrida do Dragão 10k

                    Tool to generate Strava weekly

                    Fredford66


                    Running Musician

                      As usual, I've missed a lot just being gone for a few days.  I'll catch up with everyone a little later.  The good news is my older son graduated from college on Thursday, though, unfortunately, he'll remember his graduation for being long, boring, too loud, and for getting wet in the rain on the way to the arena (he soaked a foot in a puddle so I had to give him my dry socks to prevent an autistic meltdown).  I ran 3½ on Friday with my younger son, did some track work yesterday (600s) and this morning ran 7½ in weather that's more common in July or August.  36.1 miles for the week.

                       

                      It's really warm and humid here.  Sadly, someone died at the finish line of the Brooklyn half yesterday; the weather was probably a factor, but when you have close to 19,000 runners there's always a chance of something going wrong for someone.  There's a 5k finishing outside my house today.  It's starting at 11:00 when the forecast is calling for 86º that feels like 90º (30/32C) thanks to the humidity.  I'm almost afraid to go watch.

                      5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 39:24 (11/21); 10k 50:32 (10/21); Half 1:50:46 (4/22)

                      Upcoming race(s): Grete's Great Gallop 10k, 8/27
                      darkwave


                      Mother of Cats

                         

                        It's really warm and humid here.  Sadly, someone died at the finish line of the Brooklyn half yesterday; the weather was probably a factor, but when you have close to 19,000 runners there's always a chance of something going wrong for someone.  

                         

                        Yup.  And the bigger "event type" races tend to have more people who a) are relatively inexperienced and b) place a great deal of importance (perhaps too much) on finishing the race no matter what. 

                         

                        Flavio - thanks for the explanation/video - very interesting

                        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.

                        darkwave


                        Mother of Cats

                          My week:

                           

                          40 miles running, 4 hours pool-running, and 1000 yards swimming.

                          M: 90 minutes pool-running and streaming yoga.
                          T: 2 miles (9:52)
                          W: 10 miles, including a track workout of 5x800, 2x400, 2x200 in 3:29, 3:23, 3:23, 3:22, 3:21, 98, 1:42, 49, and 49. Recoveries of 2:3x-2:4x after the 800s, full recovery for all else. Followed with leg strengthwork and 500 yards recovery swimming`
                          Th: 90 minutes pool-running and upper body weights/core.
                          F: 3.5 miles (9:41), time team track workout, 5.5 miles (9:39) plus hill sprints and drills, and then streaming yoga.
                          Sa: 14 miles, including a set of 6x4 minutes on/3 minutes off, with the "ons" at between marathon and half-marathon effort. Paces for the 6 "ons" were 7:51, 7:42, 7:33, 7:17, 7:17, and 7:09. Followed with leg strengthwork and 500 yards recovery swimming.
                          Su: 5 miles very easy (9:51) and then 60 minutes pool-running.

                           

                          Kinda of a chaotic week. I was supposed to get an IUD on Tuesday, and so I took some medication on Monday night to "soften up" that portion of my anatomy. I woke up on Tuesday morning and felt very dull. I started my warm-up and decided the workout was not in the cards, so I pushed it back to Wednesday and went back home.

                           

                          Of course, then the IUD didn't happen because apparently my girl parts are small and not shaped like the average (the term is "retroflexed uterus"), so I need to try again this coming week with a smaller IUD and a sonographer.

                           

                          Pushing the Tuesday workout to Wednesday meant that had to rework the rest of the week. I ended up doing a long run on Saturday, which was the first hot day of the year. I had planned to do 3x2 miles at half-marathon effort, but revamped that to sets of 4 minutes on/3 minutes off - do as many as you feel like at between marathon and half-marathon effort.

                           

                          As it turned out - 6 was the right number - each repeat would start at the right effort and then my heart rate would skyrocket.. So after the 6th rep I just jogged a few miles to get to 14 and called it my long run for the week.   Since this is the weather whining thread, I'll comment that I checked the weather post-run, and apparently it was 80 degrees F (27 Celcius) with a dew point of 70 F (21 Celcius).  Probably not that big a deal to James and CFarr, but I'm not acclimated to this stuff yet.   I felt better about the run once I saw how hot it was.

                           

                          Obligatory side note: this week I took myself off of the birth control pill (Slynd) that was dehydrating me.  Yesterday's 14 miles in temp/DP of 150 was considerably less hard on my body than last week's 12.5 miles in temp/DP of 131. 

                          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.

                          JamesD


                          JamesD

                             

                            James- I'm sorry that you're dealing with this.  I keep thinking that the knee and the hamstring have to be correlated, and triggering each other.

                             

                             

                            Well, it's the left knee and the right (this time) hamstring, so I doubt they're triggering each other.  If they were on the same leg, I could see ice on my knee making the hamstring tighter.  As far as I can tell, I'm not changing my gait.  The knee usually acts up after I've stood on it on hard surfaces for too long, and I did a lot of that on our Omaha trip, so maybe that's why it lasted so much longer than usual.

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

                            2022 Goals: Get/stay healthy; run consistently; Half<1:30; PR or 80% age-grade at one distance

                            JamesD


                            JamesD

                               

                               

                              James – Those temperatures look frighteningly warm!

                               

                               

                              Once I get acclimated, they feel warm but not too bad.  On the other hand, you may not have been following the board long enough to see me complain about how cold I feel at anything below 50F/10C.  My internal thermostat seems to be about 15F/8C higher than normal.  It may be because my surface-area-to-mass ratio is relatively high (6'0"/132 lbs or 1.82m/60 kg), so I shed heat faster than most people.

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

                              2022 Goals: Get/stay healthy; run consistently; Half<1:30; PR or 80% age-grade at one distance

                              watsonc123


                                Cfarr - nice RR. As per DarkWave, were they v1 or v2 RC Elites?

                                Piwi - great your back.

                                James - by memory, you struggle in slightly cool conditions? I'd wilt in that heat. Nice week.

                                Mark - nice week, and glad you're better.

                                Hash - nice long run.

                                Flavio - how do you weight the pushups?

                                Darkwave - nice week. Hydration is enough of an issue for long runs, without taking "optional" medication.

                                My week was "good". I'm back running a little (three short runs). as per my physio's allowance, plus I'm doing 3 times per week a glute routine, plus twice daily calf raises. I see her again this morning.

                                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)