The Waltons aka Advanced Half Marathon Training Thread - 2022 edition (Read 420 times)

    Flavio looks like he was a top power lifter before doing the running challenges https://www.google.com/url?sa=t&source=web&rct=j&url=https://barbend.com/hybrid-athlete-fergus-crawley-600-sixty-challenge/&ved=2ahUKEwjk-afvva34AhVwTmwGHZ1lC_sQFnoECAsQAQ&usg=AOvVaw1JqXpB4EPkplYYl9tw0c5P

    He has powerful thighs. If he lost alot of that muscle he would likely be a decent runner.

     

    Fred you are racing another 5k since the weekend ?

    They are easy to recover from.

    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 "      

     

    Fredford66


    Running Musician

       

       

      Fred you are racing another 5k since the weekend ?

      They are easy to recover from.

       

      Yeah....

       

      Tonight's is as much for fun/atmosphere as anything else.

      5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

      Upcoming race(s): Winter Series #2 Trail 5k, 12/18; Hangover 5k, 1/1/23
      Marky_Mark_17


         

        Then it must be done!

         

        ETA:  And so it was done.  24:58, almost a minute better than 5 years ago.  Quite unfortunate that the water bottles were put out in the sun a couple hours before the race.  Nothing like finishing a race in 80º and then be given a bottle of water that's also 80º, maybe warmer.

         

        Well done Fred.  Shame about the water bottles though!  Someone didn't think that through.

        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: Run the Point 10k, 27 Nov, 35:00, 1st overall

        Up next: Speights West Coaster, 10 Dec

        "CONSISTENCY IS KING"

        watsonc123


          Fred - nice RR.

           

          Everyone - nice weeks.

           

          My last posted week.

           

          Week was fairly good.  X-Country race went OK given the conditions and my recent training, although I faded fairly bad the last km.  The 8km was a legit 8km, maybe even 8.1km looking at people's Strava.  Hash ran it very well.

           

          Weekly for period: From: 06/06/2022 To 12/06/2022

          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in m
          06/06 Morning Run - Mangaroa 9.99 16.08 01:23:12 08:20 05:10 173
          08/06 Afternoon Run - 3 * (10:00 Steady & 10:00 Easy) 10.50 16.89 01:30:01 08:34 05:20 32
          09/06 Evening Run 3.11 5.00 00:27:21 08:48 05:28 7
          11/06 Warm Up #1 1.97 3.17 00:15:29 07:52 04:53 5
          11/06 Warm Up #2 0.52 0.83 00:04:25 08:30 05:19 0
          11/06 Dorne Cup X-Country 5.03 8.09 00:37:17 07:25 04:37 16
          11/06 Cool Down 0.69 1.11 00:07:07 10:19 06:25 0
          12/06 Football Refereeing - 1st Half 1.46 2.36 00:18:50 12:54 07:59 0
          12/06 Football Refereeing - 2nd Half 1.37 2.20 00:18:05 13:12 08:13 0
          12/06 Afternoon Run 4.28 6.89 00:37:48 08:50 05:29 9

          Total distance: 62.63km

          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)

          watsonc123


            Having a 500 pound squat and being able to run a (I think) 5 minute mile is exceptional.

            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)

              Watson nice job on the xcountry. As Hash said you nailed the weather handicap factor.

              That guy had a pacer for the mile who took him out in the first lap in 64 secs which was stupid but luckily he hung on but had a vomit afterwards.

               

              Do any of you watch Nick Bare on YouTube?

              He's another huge muscley guy who can run a comfortable sub 5 mile and sub 3 marathon, actually sub 2.50 on the last one I think.

               

              Of course my favorite youtuber is Flavio Pezzini 

              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

                 

                 Of course my favorite youtuber is Flavio Pezzini 

                awww ❤️❤️❤️

                 

                Fred - That’s like running inside a sauna.

                I would say be careful you’re not exerting yourself too much in these non target 5k races, you might find yourself in a hole fitness wise.

                 

                Piwi - Damn, that’s mighty impressive. That guy looks very slim for the amount of weight he lifts. His PR is 550lb 250kg so I suppose deadlifting 500lbs is *easy* for him.

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

                Up next: 10K Family race

                Tool to generate Strava weekly

                Fredford66


                Running Musician

                  Mark - Thanks, and yeah it was unfortunate about the water.

                   

                  Watson - Thank you.  Sorry you faded at the end of the race.  That's never a fun thing.

                   

                  Flavio - You have a point about the 5k races and training.  I have a couple more short races in early July but then I settle into half marathon training for races in October/November.

                   

                  I have some very mixed feelings about yesterday's race.  Last time I ran it was 5 years ago and the weather conditions were similar, though I think yesterday was a bit less humid.  My previous time on the course was 25:55, so that was my goal last night.  I ran a 24:58, easily beating my goal.  My son ran a 23:55, hitting his biggest margin of victory over me (after beating my by only 25 seconds on Sunday), but well off his PR - he finally admitted it's harder to run fast in hot weather.  My running partner was 2nd in our AG of males 50-59 and I was 5th (of 30).  We only compete in AG placing when the race uses 10-year bands for age groups.  There was good crowd support and the course was well marked.

                   

                  The course is mostly flat.  My first mile went well.  The one hill is about at the halfway point, so my second mile was the slowest.  On my third mile I started to feel cramping in my back, between my shoulders - I've never had that before.  (Later that night, getting up off the couch, that same area seized up a bit, almost like lower back spasms, and it's still a bit sore today.)  I fought through the back cramps and kept running hard, but I was hot and it showed.  After the race I felt off - not lightheaded, but more of a brain fog type of slow.  I struggled to cool off, but was OK after a half hour or so.

                   

                  Now of the part that has me less enthusiastic about doing this again.  The results show me finishing 49 of 443, but 352nd place was the last runner with a time posted, so I think the 443 is number of people registered and I was actually 49 of 352.  Although the race gave out age group awards, the online results give no additional information with regard to AG placing, gender placing, or age grading - what's with that?  Five years ago, there was a starting mat, but not last night; it was gun time only.  There were three water stations, but poorly staffed - the first had one person and the second had little kids who weren't exactly good at giving out the cups.  Finally, they put the water bottles on a table in the sun a couple hours before the race, so when I finished the race feeling quite warm, I got a bottle of sun-heated water that was warmer than the air temperature - OK for rehydrating but not for cooling.  I'm struggling to get past these negatives.  Maybe time will dull the memories.

                  5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

                  Upcoming race(s): Winter Series #2 Trail 5k, 12/18; Hangover 5k, 1/1/23
                  flavio1980


                  Intl. correspondent

                    Fred - I raced in very hot weather earlier this year and it also took me nearly half an hour to go back to normal. I was in a not-dizzy but not normal state, very uncomfortable.

                    The best part of your reports is that you're running together with your son, that is so cool!

                     

                    me - I had a sort of race rehearsal today. 4x400 with only 30s rest. I was hoping to match race pace, but wasn't quite able to do.

                    Splits were 1:17.9, 1:20.4, 1:27.9, 1:16.4, I was hoping for 1:18 per rep.

                    That said I was not running on a track, it was on the sidewalk and the first 3 reps were very slightly uphill.

                    Another easy running session tomorrow, a very light strength training on Friday morning and then full rest until race time at 6pm on Saturday.

                    I hope to arrive very well rested for the race as I need that to have my full speed available.

                    Judging from the last year's results, the race should be very competitive. First place ran 4:19 and last place ran 5:07 out of 8 runners in the M40 heat.

                     

                    In other news, I've signed up today again for online coaching Smile A coach from Maine, US with a masters in exercise science and 9 years experience coaching runners. He seems like a great guy, so here's to some great training ahead.

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

                    Up next: 10K Family race

                    Tool to generate Strava weekly

                      Flavio exciting on the coach and the upcoming 1500.

                       

                      Fred I wouldn't worry too much about it. 5ks are fairly casual events usually. I have never run a 5k only event here with any water except at the finish.

                      Many events nowadays are run by non runners and are often for fundraising.

                      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 "      

                       

                      Fredford66


                      Running Musician

                        Flavio exciting on the coach and the upcoming 1500.

                         

                        Fred I wouldn't worry too much about it. 5ks are fairly casual events usually. I have never run a 5k only event here with any water except at the finish.

                        Many events nowadays are run by non runners and are often for fundraising.

                         

                        Same here.

                         

                        I usually don't bother with water during a 5k, but yesterday I just wanted it to pour over my head or splash in my face.

                        5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

                        Upcoming race(s): Winter Series #2 Trail 5k, 12/18; Hangover 5k, 1/1/23
                        Fredford66


                        Running Musician

                          Went for my first HM run of the new training cycle.  6 miles with 3 at HM pace.  After two 5k races in the past 4 days, I didn't expect to be close to my eventual goal pace for training, but the effort was there.  It was nice to get back out with my running partner for our usual Thursday morning runs.  As a bonus, we both got home about 10 minutes before a thunderstorm rolled through.

                          5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

                          Upcoming race(s): Winter Series #2 Trail 5k, 12/18; Hangover 5k, 1/1/23
                          zebano


                            Flavio, how did you decide on a coach? and did them being non-local matter at all to you?

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

                            Fredford66


                            Running Musician

                              Fred - I raced in very hot weather earlier this year and it also took me nearly half an hour to go back to normal. I was in a not-dizzy but not normal state, very uncomfortable.

                              The best part of your reports is that you're running together with your son, that is so cool!

                               

                               

                               

                              Thanks, it is pretty cool.  I'm trying to treasure it as much as I can while it lasts.  Good to know I'm not the only one to have that not-dizzy-but-not-normal experience post-race on a hot day.

                              5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

                              Upcoming race(s): Winter Series #2 Trail 5k, 12/18; Hangover 5k, 1/1/23
                              flavio1980


                              Intl. correspondent

                                Zeb - I took a good look at the lists of coaches at vdoto2.com and teamrunrun.com.

                                I was searching for somebody with formal education in exercise science and with some good experience coaching runners.

                                There are plenty of great coaches in both places.

                                Eventually I settled for this one coach from Maine due to a closer timezone, his 9 years experience coaching runners including at the collegiate level and his masters degree in Exercise Science.

                                Being local or not was never a factor.

                                 

                                me - The list of entries for the national championships are out. There are 19 runners in the M40 age group and this will likely be my battery as well. Slowest runner has a PR of 5:07 and I'm the second slowest with a PR of 4:54.

                                This is tremendous news, I'm quite happy to see it's such a strong field and hopeful to disturb the pecking order on race day 😁

                                Taper madness may or may not be here....

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

                                Up next: 10K Family race

                                Tool to generate Strava weekly