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

watsonc123


    Zebano - thanks for the article link.

     

    I've never had cramps whilst running.  I've had foot arch cramps after running, but not during.

     

    Steve - when do you arrive in Wellington, and when do you leave?  It's pretty unlikely I'll see any of the race, unless my girls football draws are incredibly lucky in terms of times and location.

    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)

    SteveChCh


    Hot Weather Complainer

      Fred - I agree, light to steady rain with no wind over dry with strong winds any day.

       

      watson - It's a bit of a flying visit which I'm regretting - arrive mid-afternoon Saturday and will need to race back to the apartment to change into my brick shoes for a 4km cool down, then shower and get back to the airport straight after the race.

      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:  Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

        Fred I don't know my 1500 pace either. It would basically feel close to all out sprinting I'd imagine.

         

        I had a hint of cramping in my first marathon around 20 miles in. It was in my hammy but luckily went away.

        2nd marathon no issues.

        The best preparation you can do is lots of mileage and long MP runs to simulate the stress.

        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 "      

         

          Hash - Did you run doubles and triples last week, or were those workouts on the 4th and 5th all part of the same outing?

           

           

          Fred - Fair enough question! I programme most of my workouts onto my Garmin watch. Some have the warm up and cool down included in them, but others don't. Depends on the workout. Usually I don't do a warm up for a long run, but I was freezing before that big run on the 5th, so did a loop of the local park to warm up before hitting the actual workout loop.

           

          RACING THIS SATURDAY!

          Well, it's only an 8km XC, (more like 7.75km) but it's good to be back racing. Last year my pace was 4:14/km (6:48/mile) and this year (based on recent paces) it may be around the 3:55/km (6:19/mile) speed.

          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

           

          SteveChCh


          Hot Weather Complainer

            Good luck Hash! Was looking at the Wellington weather (again) before and it looks like you’re in for it this weekend. The sort of forecast that might make me stick to doing my MP training run in Christchurch if the Wellington Marathon was this weekend.

            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:  Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

            flavio1980


            Intl. correspondent

              Fred - yeah, a fun race in the evening is fine, you will not spend the day obsessing about it 😁

               

              Zeb - Yeah, I also got that rib cage cramp, it’s horrible.

              One other thing that I’ve noticed: During my marathon training, my longest runs were close to 2h40.

              Guess when exactly my body shut down on race day? Exactly around 2h40 in the race.

              I suppose for me averaging 55 to 60 miles per week is too low to try the marathon, I probably need a very long stretch around 60 miles per week (8 to 9 months) and then ramp that up to 75 or 80 miles per week during marathon training, with 4 or 5 long runs close to 3h or 36km

              That should probably be enough to delay my crash until after the race.

               

              Kiwi - You would most likely run the 1500m in sub 5 minutes, that’s 3:20 pace per k, 80 seconds per 400.

               

              Hash - Best luck at the XC, those races tend to be super fun.

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

              Up next: Some 5k race in September

              Tool to generate Strava weekly

              zebano


                Good luck Hash!

                 

                The 2h40m long run and similar body shut down is a bit surprising as it's not like we run a 10k at 10k effort to prepare our body but what do I know

                 

                Kiwi You need to race a 1500 now! I'm betting on 4:50 for you and 4:45 if you spend 4-6 weeks doing some training at those paces first.

                 

                Steve  I'm amused that you're weather complaining for a non-race race. Next you'll be weather complaining about your normal runs, then you'll turn into Mark. Wink

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

                flavio1980


                Intl. correspondent

                   

                   Kiwi You need to race a 1500 now! I'm betting on 4:50 for you and 4:45 if you spend 4-6 weeks doing some training at those paces first.

                   

                  Steve  I'm amused that you're weather complaining for a non-race race. Next you'll be weather complaining about your normal runs, then you'll turn into Mark. Wink

                   

                  I also think Piwi can run 4:50, he's been running some super fast 200's lately.

                  Also, I have added your other comment to the front page 😎

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

                  Up next: Some 5k race in September

                  Tool to generate Strava weekly

                  Fredford66


                  Running Musician

                    Flavio, Zebano - With regard to shutting down at the same time as the longest training run, I'm not sure that's not a coincidence.  A lot of what I've read about long runs is that the benefit trails off rapidly after about 2 hours, so a longer training run is not necessarily going to be the answer (according to that theory).  More miles overall is more likely to help, IMHO.

                     

                    Hash - Best of luck this weekend.

                     

                    Piwi - I think you're right that more training is a good way to avoid cramping.  I said earlier I haven't cramped in races, and so this morning I got a minor calf cramp simply from stretching/pointing my toe when I woke up this morning.  I better be more careful of what I say.

                     

                    Steve - Sounds like a hectic day.

                     

                    I got back to running today after a short break and spent the first half mile working out various kinks and stiff spots, but I was fine after that.  Just an easy 4-miler.  I have one, possibly two, 5k races coming up, but I don't think they're worth posting on the list.  This time of year, I just hope to remain standing and if it's not too hot, to be sub-25.  Summer 5k races are more for fun than for fast times, at least for me since the older I get the less I tolerate the heat.  My teenager may have other thoughts...

                    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

                      Fred ah yes I have injured myself once  putting my socks on by pointing my toes down and pulled something 

                       

                      Zeb/Flavio sub 5 is a nice even number. It would have to be a solo effort on the track. I will go to the track some time and try some sort of 1500 workout.

                      Those 200s are from a running start so I'm cheating a little. When I hear the beeps starting on my watch I start coming up to speed.

                       

                      Hash that's a great improvement in pace from last year.

                      It looks to me like some of your PBS are going to go down this year.

                      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


                        Steve  I'm amused that you're weather complaining for a non-race race. Next you'll be weather complaining about your normal runs, then you'll turn into Mark. Wink

                         

                        I graciously accept this honour.

                        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"

                        Marky_Mark_17


                          Hash - good luck for the XC. Sounds like it might be proper XC weather too.

                           

                          Piwi - I always run my 200's off a jog start too.

                          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"

                          watsonc123


                            Hash - I didn't race last weekend at my clubs handicap x-country race at TMP, but that was much slower than the year before for everyone.  And given how wet, it's been this week, I think it will now be even slower.  At last years Dorne Cup I did 34:28.  I'm racing too and aiming for 36:30 tomorrow.  I think beating last years time by 1s would be very, very good.  The conditions this year are 15s/km slower, maybe more.

                             

                            Flavio - not a big deal if you don't need get on the front page:

                            Dorne Cup X-Country

                            Aim 36:30

                             

                            Mark - I forgot to ask, but is your coach the woman who was hit by a vehicle whilst biking?  How is she recovering.

                            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


                              Watson - good luck for your XC too.  Yes, good memory and thanks for asking, it was actually pretty much a year ago that my coach had that accident.  Rehab was a bit slow to start as she was initially not able to see a physio during the Auckland lockdown last year.  She has been biking and swimming since around Jan though, running is still a work in progress for her.  All in all, probably as good a recovery as it could have been given the seriousness of the accident.

                              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"

                                Hash - I didn't race last weekend at my clubs handicap x-country race at TMP, but that was much slower than the year before for everyone.  And given how wet, it's been this week, I think it will now be even slower. 

                                Watson - Fair point! I hadn’t even thought about the conditions. I don’t have XC spikes, so we’ll see how that goes. I’ll aim for 30:30 - 31:30, but given the expected conditions I won’t be disappointed at a slower time.

                                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